Everyday Ayurveda with Kate

88. Ayurvedic Summer Foods: Cool Your Body & Balance Pitta Naturally

Wed, 10 Jun 2026 05:06:00 -0300

Summer isn't just a season — it's a whole shift in how your body functions, digests, and eliminates. In this solo episode of Everyday Ayurveda with Kate, host Kate O'Donnell offers a thorough and practical Ayurvedic guide to navigating the summer months with intention.

Drawing on the classical concept of Ritucharya (seasonal routines), Kate explains why summer is actually the time of year when the body is weaker and digestive fire (agni) is more diffuse — and what that means for how you eat, move, and care for your skin.

This episode also makes an important distinction that many wellness guides miss: not all summers are the same. Whether you're experiencing humid coastal heat or the dry fire of the desert Southwest, Kate's guidance is tailored to help you work with your unique climate.

Key Takeaways

Your digestive fire (agni) is actually weaker in summer — heat spreads throughout the body rather than concentrating in the gut
Humid vs. dry summer heat require different approaches to food, skincare, and body oiling
The six tastes to favor in summer: bitter and astringent (with sweet, cooling fruits as your ally)
Cooling superstars: melons, cucumbers, zucchini, fennel, pomegranate, black grapes, mint, cilantro, cardamom
Why onion and garlic are heating foods that can make you sweat more and feel less refreshed
Aloe vera as a summer hero — both internally (2 oz in coconut water or pomegranate juice) and topically as an alternative to heavy oils
Why coconut oil is the recommended massage oil in summer (lighter and actually cooling to the body)
Ayurveda's favored summer exercise: swimming. Timing also matters — exercise early before the heat peaks
How to adjust meal timing so your biggest meal happens before the hottest part of the day
How your personal activity level and climate affect what "summer eating" actually looks like for you

Spring Cleanse: https://ayurvedicliving.institute/kitchari-cleanse-ayurveda-spring

Connect with Kate: https://www.healwithkate.org

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88. Ayurvedic Summer Foods: Cool Your Body & Balance Pitta Naturally [VIDEO]

Wed, 10 Jun 2026 05:00:00 -0300

Key Takeaways

Your digestive fire (agni) is actually weaker in summer — heat spreads throughout the body rather than concentrating in the gut
Humid vs. dry summer heat require different approaches to food, skincare, and body oiling
The six tastes to favor in summer: bitter and astringent (with sweet, cooling fruits as your ally)
Cooling superstars: melons, cucumbers, zucchini, fennel, pomegranate, black grapes, mint, cilantro, cardamom
Why onion and garlic are heating foods that can make you sweat more and feel less refreshed
Aloe vera as a summer hero — both internally (2 oz in coconut water or pomegranate juice) and topically as an alternative to heavy oils
Why coconut oil is the recommended massage oil in summer (lighter and actually cooling to the body)
Ayurveda's favored summer exercise: swimming. Timing also matters — exercise early before the heat peaks
How to adjust meal timing so your biggest meal happens before the hottest part of the day
How your personal activity level and climate affect what "summer eating" actually looks like for you

Spring Cleanse: https://ayurvedicliving.institute/kitchari-cleanse-ayurveda-spring

Connect with Kate: https://www.healwithkate.org

Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership

87. How to Rebuild Your Digestion After Antibiotics: An Ayurvedic Recovery Protocol

Wed, 03 Jun 2026 05:07:00 -0300

Antibiotics are sometimes necessary — Kate shares her own experience with a 2019 sinus infection that required treatment, and how she tracked the recovery process closely. What she learned from that experience forms the backbone of this episode.

What We Cover:

Why antibiotics kill agni (digestive fire) and what that means for your health
The two-week protocol: what to do while taking antibiotics AND the critical week after
Why the post-antibiotic period is more dangerous than the treatment itself
One-pot healing meals: kitchari, meat stews, soups, and hot cereals
Ayurvedic probiotic approaches: lassi (diluted yogurt drink) and small-batch ferments
CCF tea (cumin, coriander, fennel) and ginger tea as digestive rebuilders
What to avoid: cold foods, fruit mixed with dairy, heavy proteins, raw salads
How to track hunger as a sign your agni is returning
How this protocol applies to colonoscopy prep recovery
How to apply all of this for children as well

Kate also addresses the all-important listener concern: 'Do I really have to be careful for a full week after I finish the antibiotics?' Yes, friend. And she explains exactly why — with warmth, zero judgment, and a lot of practical wisdom.

Resources mentioned:

Everyday Ayurveda cookbook by Kate O'Donnell — lassi recipe and anti-ama meals
Banyan Botanicals Breathe Easy Balm (Kate's personal sinus support)
Cumin, coriander, and fennel (CCF) tea
Fermented vegetables: sauerkraut, kimchi, local small-batch options

For deeper support on seasonal routines, digestion, and Ayurvedic wellness, visit healwithkate.org.

Health Disclaimer: The information shared on Everyday Ayurveda with Kate is for educational purposes only and is not a substitute for medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before making changes to your diet, supplements, or wellness routine.

Spring Cleanse: https://ayurvedicliving.institute/kitchari-cleanse-ayurveda-spring

Connect with Kate: https://www.healwithkate.org

Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership

87. How to Rebuild Your Digestion After Antibiotics: An Ayurvedic Recovery Protocol (VIDEO)

Wed, 03 Jun 2026 05:00:00 -0300

What We Cover:

Why antibiotics kill agni (digestive fire) and what that means for your health
The two-week protocol: what to do while taking antibiotics AND the critical week after
Why the post-antibiotic period is more dangerous than the treatment itself
One-pot healing meals: kitchari, meat stews, soups, and hot cereals
Ayurvedic probiotic approaches: lassi (diluted yogurt drink) and small-batch ferments
CCF tea (cumin, coriander, fennel) and ginger tea as digestive rebuilders
What to avoid: cold foods, fruit mixed with dairy, heavy proteins, raw salads
How to track hunger as a sign your agni is returning
How this protocol applies to colonoscopy prep recovery
How to apply all of this for children as well

Resources mentioned:

Everyday Ayurveda cookbook by Kate O'Donnell — lassi recipe and anti-ama meals
Banyan Botanicals Breathe Easy Balm (Kate's personal sinus support)
Cumin, coriander, and fennel (CCF) tea
Fermented vegetables: sauerkraut, kimchi, local small-batch options

For deeper support on seasonal routines, digestion, and Ayurvedic wellness, visit healwithkate.org.

Spring Cleanse: https://ayurvedicliving.institute/kitchari-cleanse-ayurveda-spring

Connect with Kate: https://www.healwithkate.org

Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership

86. What One in Four Women Experience and No One Talks About

Wed, 27 May 2026 05:15:00 -0300

Pregnancy loss touches one in four pregnancies — yet it remains one of the least discussed experiences in women’s health. Kate O’Donnell sits down with Jenny June Arnold, certified Ayurvedic practitioner, postpartum doula, and Reiki master, to have the conversation that too many women have never been able to have.

Jenny June is also the author of Held, a new e-book on healing after pregnancy loss, and shares her own deeply personal story of two ectopic pregnancies, emergency surgeries, the loss of both fallopian tubes, and the years-long journey through grief, identity, and eventually a profound reconnection with her body through Ayurveda.

This is a rich, compassionate episode for anyone who has experienced pregnancy loss, loves someone who has, or wants to understand why this topic deserves far more care and conversation than our culture currently gives it.

What We Cover

Why Jenny June uses the term “pregnancy loss” rather than “miscarriage” — and the full spectrum of losses it honors
The types of pregnancy loss beyond miscarriage: ectopic pregnancies, chemical pregnancies, blighted ovum, failed embryo transfer, and more
Jenny June’s own story: two ectopic pregnancies, emergency surgeries, and losing both fallopian tubes
How the period after pregnancy loss mirrors postpartum — and why the body deserves the same 42-day recovery window
Vata and Kapha through grief: what happens in the body and how to respond with warmth, food, and ritual
Abhyanga as a practice of physical and emotional reconnection after loss
The role of warm, nourishing food in grief recovery — and why cooking can itself become a healing ritual
What to say (and what not to say) to someone experiencing pregnancy loss
Why ceremony and honoring the loss matters — even years later
How Ayurveda’s tools apply to grief of all kinds, not only pregnancy loss

Guest Bio: Jenny June Arnold

Jenny June Arnold is a certified Ayurvedic practitioner, postpartum doula, and Reiki master based in Maine. She is the founder of Pearl and Moon Ayurveda, where she works primarily with women navigating pregnancy loss, infertility, and IVF. Her practice centers on helping women befriend their bodies after loss and rebuild a relationship with themselves through Ayurvedic tools, energy work, and ceremony.

Jenny June is the author of Held: Healing After Pregnancy Loss, an e-book offering practical tools, recipes, and rituals grounded in Ayurveda and her own nine-year healing journey. She draws on personal experience — including two ectopic pregnancies that led to the loss of both fallopian tubes — to meet her clients with deep compassion and lived understanding.

Website: pearlandmoonayurveda.com

E-book: Held: Healing After Pregnancy Loss — available at pearlandmoonayurveda.com

Spring Cleanse: https://ayurvedicliving.institute/kitchari-cleanse-ayurveda-spring

Connect with Kate: https://www.healwithkate.org

Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership

85. Is Alcohol Making Your Perimenopause Worse? The Ayurvedic Framework You Need

Wed, 20 May 2026 05:00:00 -0300

You asked. Kate answered — honestly.

In this solo episode, Kate O'Donnell goes deep on one of the most-requested topics from her community: alcohol. Drawing on the Charaka Samhita, seven years of personal observation, and her clinical work with women in perimenopause, she unpacks the Ayurvedic properties of alcohol, why it complicates midlife health, and how to build a more self-aware — and shame-free — relationship with this very common substance.

What We Cover

How Ayurveda classifies alcohol as hot and dry — and why that matters
Why alcohol and perimenopause are a challenging combination
The alcohol-sugar connection and what it reveals about cravings
Sleep disruption, the pitta detox window, and why you wake up at 1am
Damage control tools: timing, herbs, movement, and the "bar closes at 8" rule
When to avoid alcohol during the menstrual cycle
How to investigate your why without shame or judgment

Host: Kate O'Donnell | healwithkate.org | @katedonnell.ayurveda

Spring Cleanse: https://ayurvedicliving.institute/kitchari-cleanse-ayurveda-spring

Connect with Kate: https://www.healwithkate.org

Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership

84. Morning Protein for Women Over 40: An Ayurvedic Perspective

Wed, 13 May 2026 05:05:00 -0300

You've been asking, and Kate is answering. The trend of eating 30 grams of protein within 30 minutes of waking — popularized in part by exercise physiologist Dr. Stacy Sims — has taken the women's wellness world by storm. In this solo episode, Kate O'Donnell brings her 25-plus years of Ayurvedic practice and teaching to bear on this contemporary nutritional conversation, offering a response that is neither dismissive nor uncritical. The result is a deeply useful framework for approaching morning nourishment on your own terms.

What We Cover

The origin of the 30/30 protein trend and why it's a meaningful counterbalance to years of intermittent fasting
How the Ayurvedic daily clock (and Kapha time of morning) shapes Kate's response to eating immediately upon waking
Vata, Pitta, and Kapha body types and how each relates to morning appetite, muscle building, and digestion
Why Dr. Stacy Sims' research on women's hormones aligns surprisingly well with Ayurvedic principles of individualization
The problem with cold, heavy morning proteins — overnight oats from the fridge, fruit-and-Greek-yogurt combos, cold protein shakes
Why putting protein powder in cold oats is less effective than adding it to warm, spiced porridge
How to train a sluggish morning appetite using digestive spices like dry ginger and cardamom
Kate's personal experience starting weight training and discovering she could no longer work out on an empty stomach
The difference between therapeutic eating patterns and daily normal eating — and why Ayurveda has always championed the latter
A practical warm oatmeal formula: ratios, spices, seeds, and how to prep it the night before

Key Takeaways

If you feel nauseous or heavy-stomached in the morning, address that with ginger water before adding more protein.
The goal isn't to pound 30 grams into an unprepared gut — it's to gradually train your appetite earlier and build from there.
Warm food in the morning supports Kapha-time digestion far better than cold smoothies or refrigerated overnight oats.
Two tablespoons of hemp seeds + one tablespoon of nut butter in warm oatmeal gets you close to 15 grams of easily digestible protein.
Mixing dairy and fruit — especially cold, first thing — is a food combination Ayurveda specifically cautions against.

Referenced Episodes

Episode 23 — Ayurvedic Protein Sources
The Ayurvedic Daily Clock episode (recent)

Health Disclaimer

The information shared on Everyday Ayurveda with Kate is for educational purposes only and is not a substitute for medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before making changes to your diet, supplements, or wellness routine.

Spring Cleanse: https://ayurvedicliving.institute/kitchari-cleanse-ayurveda-spring

Connect with Kate: https://www.healwithkate.org

Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership

83. How Your Home Is Quietly Affecting Your Health (And What to Do About It)

Wed, 06 May 2026 05:30:00 -0300

What if your home is either supporting your health or quietly working against it — and you haven't noticed yet?

In this episode, Kate sits down with France Brunel, holistic interior designer and RISD graduate working between Brooklyn and Paris. France combines sensory psychology, Ayurveda, and design expertise to help people transform their homes into active wellbeing tools — not just pretty spaces.

They explore France's three-step method — clear the stress, align with your space, design the support — and dig into the design pillars of beauty, order, color, and calm. France shares why your brain is constantly scanning your environment for safety cues, and how small intentional shifts can regulate your nervous system, improve your sleep, and reshape your daily habits.

Whether you're overwhelmed by clutter, intimidated by color, or just feel "off" in a room you can't explain, this conversation gives you practical, budget-friendly tools to start immediately.

What we cover:

Why your home is a biological environment, not just a decorative one
France's three-step method: clear, align, design
How light levels and placement affect your nervous system after 6 PM
The concept of "shopping your own home" before buying anything new
How color works physiologically — and why it's not about warm vs. cool
Designing for your actual personality, not your ideal self
Simple changes that work for families, city dwellers, and small spaces

Find France Brunel at francebrunel.com and @iamfrancebrunel on Instagram.

Spring Cleanse: https://ayurvedicliving.institute/kitchari-cleanse-ayurveda-spring

Connect with Kate: https://www.healwithkate.org

Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership

82. The Autoimmune-Stress Connection: A Chinese Medicine View on Why Americans Are Getting Sicker

Wed, 29 Apr 2026 05:00:00 -0300

In this episode, Kate O'Donnell sits down with Jiaming Ju — a second-generation Chinese medicine practitioner, former health economist, and founder of the online clinic Kun Health — for a rich, cross-cultural exploration of how traditional Chinese medicine (TCM) and Ayurveda view the body, health, and healing.

Jiaming brings a uniquely layered perspective: she spent a decade running health economics research across New York, India, Jordan, and Singapore before training for four years to become a California-licensed Chinese medicine practitioner. She now practices entirely online alongside her father — one of the early pioneers of telemedicine in Chinese medicine — treating complex chronic cases from around the world, and she still sees everything through the lens of a data economist.

What We Cover:

How tongue reading works in TCM — and why it differs fundamentally from Ayurvedic tongue assessment
The difference between yin deficiency and yang deficiency, and why yang deficiency is far more common in Western patients today
The gut-ADHD connection: why so many ADHD presentations begin with early digestive disruption
How antibiotic overuse in childhood may have long-term consequences for digestion, focus, and mood
The autoimmune-stress connection: Jiaming's "candle wax" theory of burnout and chronic illness
Why Americans have disproportionately high rates of autoimmune disease — and what the data shows
Seasonal eating in Chinese medicine: where it aligns with Ayurveda and where it diverges
Why extreme exercise may harm more than help — and what moderation actually looks like
How Jiaming and her father practice true family medicine online, tracking hereditary patterns across generations

Guest Bio: Jiaming Ju

Jiaming Ju is a second-generation Chinese medicine practitioner and the founder of Kun Health, an online Chinese medicine clinic she runs alongside her father. Trained first as an economist at Columbia University, Jiaming spent over a decade as a health economist leading major think tanks and research initiatives across the globe before returning to the medicine she grew up with. She holds a California license in Chinese medicine and brings a data-driven, prevention-focused approach to her clinical practice. Known for her tongue reading expertise and her candid communication style, Jiaming is on a mission to bring Chinese medicine to a global audience — authentically and rigorously.

Website: https://www.kun.health/

Instagram: @byjiamingju

Health Disclaimer

Spring Cleanse: https://ayurvedicliving.institute/kitchari-cleanse-ayurveda-spring

Connect with Kate: https://www.healwithkate.org

Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership

81. The Ayurvedic Daily Clock: How To Eat, Sleep, and Live in Rhythm With Your Body

Wed, 22 Apr 2026 05:00:00 -0300

Have you ever wondered why you crash at 3pm, crave food late at night, or can't seem to fall asleep before midnight? Ayurveda has a 5,000-year-old answer — and it's called Dinacharya, or the Ayurvedic daily flow.

In this solo episode, Kate walks you through the complete Ayurvedic 24-hour clock — explaining what elements are active in your body at each time of day, and how to align your eating, sleeping, exercising, and resting with those natural rhythms.

Whether you're new to Ayurveda or have been practicing for years, there's something here for you — and Kate's invitation is simple: take one thing and try it.

In this episode:

Why 10pm is the magic bedtime hour — and what your body does when you miss it
The midnight fire cycle that drives natural detoxification
Morning practices that open channels of elimination
Why your biggest meal belongs at midday
The afternoon energy crash — and the 10-minute reset that beats it
How to wind down from 6–10pm for deeper, more restorative sleep

Subscribe to Everyday Ayurveda with Kate for weekly episodes on Ayurvedic nutrition, seasonal living, and daily practices. Visit healwithkate.org to learn more.

Spring Cleanse: https://ayurvedicliving.institute/kitchari-cleanse-ayurveda-spring

Connect with Kate: https://www.healwithkate.org

Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership

80. I Brought 12 People to India for Panchakarma. Here's What Happened

Wed, 15 Apr 2026 05:00:00 -0300

After decades of traveling to India for her own Panchakarma practice — a tradition she kept almost entirely private — Kate O'Donnell finally brought a group. Twelve people. Twenty-one days. An Ayurvedic healing village nestled in the countryside near the Tamil Nadu–Kerala border, surrounded by coconut palms, temple chanting, and the gentle rhythm of cows heading out to pasture each morning.

In this episode, Kate offers a day-in-the-life travel log of the experience, walking listeners through the structure of a Panchakarma day from sunrise chanting to evening group meetings. She describes the food, the treatments, the classes, the restricted screen time, and the unexpected depth of community that formed among strangers who became lifelong friends.

Then she hands the mic to five participants — Susan, Sarah, Maya, Allison, and Bethany — who share, in their own words, what changed.

WHAT WE COVER

Why Kate kept her India Panchakarma practice private for decades — and what changed
What a day actually looks like at an Ayurvedic healing village (chanting, meals, treatments, classes, rest)
The role of ritual, ceremony, and spirituality in Ayurvedic medicine
How the healing village limits screens, sunlight, and stimulation during treatment
Why community deepens the Panchakarma experience
The common threads Kate observed in all participants after coming home: less internal noise, knowing what to do, and restored relationships
Real participant voices: what shifted physically, mentally, and spiritually for five travelers

NEXT TRIP: JANUARY 2027

Kate will be leading another group Panchakarma journey to India in mid-January 2027. The trip is approximately three weeks, ending around the first week of February.

To get on the waitlist:

Visit: https://ayurvedicliving.institute/panchakarma-in-india
DM @kateodonell.ayurveda on Instagram with the word INDIA
Email hello@ayurvedicliving.institute

Spring Cleanse: https://ayurvedicliving.institute/kitchari-cleanse-ayurveda-spring

Connect with Kate: https://www.healwithkate.org

Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership

79. How To Eat For Spring: Simple Ayurvedic Meal Ideas That Actually Work

Wed, 08 Apr 2026 05:00:00 -0300

Spring has its own hunger. In this solo episode, Kate shares what's actually stocked in her kitchen this time of year and how Ayurveda shapes the way she cooks and eats when the season shifts. No complicated recipes, no pressure to be perfect — just practical, seasonal ideas for when you open the fridge and feel completely lost.

Kate covers spring pantry staples including sprouted mung beans, white beans, chickpeas, asparagus, celery, kale, goat cheese, rye crackers, and corn tortillas. She walks through her signature blended soups (cream of asparagus, cream of celery, carrot-ginger-chickpea), a simple breakfast bok choy broth, quinoa cereal with hemp milk, and the goat cheese pinwheel that has officially earned its place as a lazy-kitchen hero.

Part two of the beloved "What To Eat When You Don't Know What To Eat" series. Recipes and seasonal guidance also in the Everyday Ayurveda Cookbook. Visit healwithkate.org for more.

Spring Cleanse: https://ayurvedicliving.institute/kitchari-cleanse-ayurveda-spring

Connect with Kate: https://www.healwithkate.org

Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership

78. How To Get Comprehensive Bloodwork and Actually Understand the Results

Wed, 01 Apr 2026 05:01:00 -0300

The bloodwork conversation is everywhere right now — but are you getting the right tests, and do you know what to do with the results?

Kate sits down with two functional medicine practitioners: Tracey O’Shea, medical director at the California Center for Functional Medicine and program director at the Kresser Institute, and Danielle Dellaquila, functional nutritionist and founder of Eagle Vision Nutrition. Together they demystify the comprehensive blood panel from both a clinical and nutritional perspective.

What We Cover:

What is missing from your standard annual bloodwork
How functional medicine ranges differ from conventional lab ranges
Full thyroid panels, iron panels, nutrient markers, and insulin
Hormone testing in perimenopause: when labs help and when they do not
The real out-of-pocket cost of a comprehensive panel ($399-$469)
DIY bloodwork services: what they get right and where the gaps are
How to balance data with body wisdom

Find resources and practitioners at healwithkate.org.

Order bloodwork with Danielle Dellaquila:

https://www.eaglevisionnutrition.com/comprehensive-blood-analysis/

Danielle's Supplement Dispensary: https://us.fullscript.com/welcome/ddellaquila/store-start

Spring Cleanse: https://ayurvedicliving.institute/kitchari-cleanse-ayurveda-spring

Connect with Kate: https://www.healwithkate.org

Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership

77. How To Clear Kapha This Spring: Simple Ayurvedic Remedies That Work

Wed, 25 Mar 2026 05:00:00 -0300

If spring feels heavier than it should — slow digestion, morning congestion, low appetite, a persistent heaviness you can’t quite name — Ayurveda has a precise and practical explanation for what’s happening.

In Episode 77, Kate O’Donnell goes deep on Kapha season: the Ayurvedic name for the late-winter-into-spring transition when excess moisture in the body starts moving, filling the cavities of the stomach, throat, lungs, and sinuses. This is not a malfunction. It’s biology. And once you understand it, you have real tools to work with.

This solo episode covers:

The Ayurvedic science of spring: how cold and dry winter conditions create excess mucus, and why the seasonal thaw causes it to move through the body
The primary seats of Kapha Dosha — stomach, mouth, throat, lungs, sinuses — and how each signals imbalance in spring
The ginger-cumin water remedy: how to make it, why it works, and how to sip it throughout the day
Ginger, lemon, and honey: the spring tonic Kate returns to every year and why Ayurveda insists on raw honey
Nasya oil: how to use it in spring, when to skip it, and what to do instead if sinuses are congested
Movement practices that mobilize lymph, with specific attention to the armpits and upper body
Spring grains to favor: barley, millet, corn, buckwheat — and why oats and wheat tend to compound the problem
Legumes as detox allies: mung beans, black beans, white beans, and why Kate reaches for them consistently this time of year
What to reduce: cold drinks, heavy oils, daytime napping, wheat, dairy, meat, fried food, and sweets
Pungent, bitter, and astringent foods — what they are, why they help, and easy ways to include them
The most important single spring habit: not eating when you’re not hungry

Kate also offers an important note of nuance: these recommendations are seasonal medicine for those experiencing seasonal imbalance. If you feel great, that means your constitution is managing the transition beautifully. These tools are remedies, not obligations.

Resources mentioned:

Everyday Ayurveda Cookbook by Kate O’Donnell
Everyday Ayurveda Cooking for a Calm, Clear Mind by Kate O’Donnell
Nasya oil: link in show notes
healwithkate.org for personalized seasonal support

Spring Cleanse: https://ayurvedicliving.institute/kitchari-cleanse-ayurveda-spring

Connect with Kate: https://www.healwithkate.org

Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership

76. The Vedic New Year and What It Means for Your Health Right Now

Wed, 18 Mar 2026 05:00:00 -0300

This week, Kate welcomes Vedic astrologer Kaya Mindlin for a one-of-a-kind episode: a full tour of the Vedic solar year, month by month, through the lens of health and Ayurveda. Kaya has spent 25 years studying the Vedic wisdom traditions — Jyotisha (the “eye of the Vedas”), yoga therapy, Vedic scripture, and Ayurveda — and brings a rare combination of depth and practical accessibility to everything she teaches.

In Jyotisha, the sun rules health and vitality. As it moves through the 12 signs of the zodiac, it illuminates a different region of the body — from the head in Aries all the way down to the feet in Pisces. Each solar month offers specific guidance on what to cultivate, what to protect, and how to live in alignment with the patterns already built into the cosmos.

Kate brings her deep Ayurvedic knowledge to each month, layering in herbs, body care practices, and seasonal wisdom at every turn. This is a conversation that rewards taking notes — and one you will return to throughout the year.

What We Cover

The Vedic New Year and why it begins in mid-April, not January 1st
How the sun’s movement through the zodiac maps the human body from head to feet
Aries season: courage, initiation, and the best time to start new health habits
Taurus season: beauty, food, family, and reverence for the earth
Gemini season: healing hands, communication, ear care, and sexuality
Cancer season: home, heart, emotional health, and gut healing
Leo season: vitality, heart health, creativity, and brain-supporting herbs
Virgo season: digestion, daily habits, simplicity, and fall cleansing
Libra season: balance, hormones, the kidneys, and not too much or too little
Scorpio season: secrets, release, the colon, and deep inner work
Sagittarius season: aiming before leaping, wise counsel, and why January resolutions fail
Capricorn season: structure, strategy, and patiently implementing good habits
Aquarius season: healing innovations, hair and nail care, and community healing
Pisces season: purification, rest, ritual, foot care, and the end of the solar year

Take-Home Practices

Note which solar month you are currently in and focus your self-care accordingly
Use the first half of January for contemplation and vision before acting on your resolutions
Try ear oiling during Gemini season (mid-June to mid-July)
Tend to the chest and emotional health during Cancer season (mid-July to mid-August)
Simplify your diet and daily habits during Virgo season (mid-September to mid-October)
Oil your feet nightly during Pisces season (mid-March to mid-April) and reflect on the year

Guest Links

Website: https://yogawithkaya.com/

Nectar of Time Program - monthly Vedic Astrology Forecasts, Rituals and Sacred Stories: https://yogawithkaya.com/nectar-of-time-membership/

***10% Off Any Program with Kaya for Listeners with the coupon code: everydayayurveda10***

Private Vedic Astrology Consults: https://www.jyotishresolution.com/

Call to Action

If this episode reframes how you move through the year, subscribe to Everyday Ayurveda with Kate and share it with someone who needs a new framework for seasonal health. For deeper support, visit healwithkate.org.

Spring Cleanse: https://ayurvedicliving.institute/kitchari-cleanse-ayurveda-spring

Connect with Kate: https://www.healwithkate.org

Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership

75. How Much Should You Actually Eat? An Ayurvedic Answer

Wed, 11 Mar 2026 04:00:00 -0300

One of the most common questions Kate hears no matter where she’s teaching in the world: How much food should I eat? Her answer is deeply Ayurvedic — it depends on your body, your season, your activity, and the density of what’s on your plate. In this solo episode, Kate delivers a practical, body-based framework grounded in ancient Ayurvedic nutrition principles.

What You’ll Learn:

The cupped-hands (anjali) portion guide from the ancient texts
How body type, season, and daily activity affect how much you need
Dense vs. light foods — and why the balance determines satisfaction
How the six tastes of Ayurveda create true, lasting fullness
The burp signal: your stomach’s built-in fullness cue
The four-hour meal experiment to calibrate your natural hunger
Why multitasking while eating makes it harder to know when you’re full
How density needs shift during perimenopause and as we age

Take-Home Practices:

Cup your hands together and use that bowl as a rough portion reference
Build each meal around dense foods, then balance with lighter elements
Aim for all six tastes: sweet, sour, salty, pungent, bitter, astringent
After a natural burp during a meal, pause and check in with your body
Run the four-hour experiment — track how long each meal sustains you

RESOURCES

healwithkate.org

HEALTH DISCLAIMER

Spring Cleanse: https://ayurvedicliving.institute/kitchari-cleanse-ayurveda-spring

Connect with Kate: https://www.healwithkate.org

Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership

74. What Most Yoga Teachers Never Learn About the Full Spectrum of Practice

Wed, 04 Mar 2026 05:00:00 -0400

What happens when yoga becomes more than postures? In this conversation, Kate O'Donnell is joined by Amy Landry, Australian yoga teacher, classical Odissi dancer, Ayurveda practitioner, and author of the forthcoming book The Ocean of Yoga. Together they explore what it means to walk yoga as a full spiritual path rather than a fitness practice.

Amy shares her rare journey through India's sacred arts, studying Odissi classical dance in Orissa, deepening in Ayurveda, and eventually channeling years of study and teaching into a book designed to give practitioners the broad, cohesive foundation most yoga trainings don't provide.

What We Cover

How Odissi classical dance and yoga are expressions of the same liberatory practice
Why Amy believes the yoga industry leaves practitioners craving more depth
The dissolution of self as the highest aim in both dance and yoga
How to find spiritual depth without a formal teacher
Why your yoga practice should change with the seasons of your life
Reading traditional yoga texts alongside multiple translations
Setting sunrise, midday, and sunset alarms as a simple spiritual practice
How Amy wrote her book while breastfeeding and adapting to motherhood
Ayurvedic morning and evening rhythms Amy weaves into daily life
What the Ocean of Yoga offers practitioners and teachers beyond asana

About Amy Landry

Amy Landry is an Australian yoga teacher, classical Odissi dancer, Ayurveda practitioner, and the author of The Ocean of Yoga, published by Shambhala Publications (March 31). She has spent decades studying in India across multiple traditions, including Odissi dance at a traditional school in Orissa, and holds a diploma in Ayurveda. She currently teaches yoga and leads an online 300-hour teacher training in Melbourne.

Website: https://amyelandry.com/oceanofyoga/

Podcast: https://open.spotify.com/show/00uecEGOZwCLAs9V9q6Gfp?si=d26499131bc74b1f

Book: The Ocean of Yoga — available March 31

Take-Home Practices

Set alarms for sunrise, midday, and sunset — use each moment to pause and return to presence
Begin reading a traditional yoga text alongside two or three different translations
Lie on your left side for one to two minutes before rising to stimulate digestion
Allow your yoga practice to shift with your season of life rather than forcing consistency
Weave ritual into daily life rather than keeping spiritual practice confined to the mat

Relevant Links

The Ocean of Yoga by Amy Landry — Shambhala Publications, March 31
Pre-order bonus: Free mini course with all pre-orders before March 31
Kate O'Donnell: healwithkate.org
Everyday Ayurveda with Kate: available on all major podcast platforms

Call to Action

If this conversation sparked something in your practice, subscribe to Everyday Ayurveda with Kate and share it with a yoga teacher or student in your life. To explore Ayurveda support, visit healwithkate.org.

Health Disclaimer

Spring Cleanse: https://ayurvedicliving.institute/kitchari-cleanse-ayurveda-spring

Connect with Kate: https://www.healwithkate.org

Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership

73. Stop Letting Wellness Trends Decide What Your Body Needs

Wed, 25 Feb 2026 05:00:00 -0400

Every week, a new wellness trend goes viral. Every month, someone tells you what to eat, when to exercise, and which supplements you're missing. And somehow, after all that information, you feel less certain about your health than ever.

In this solo episode, Kate O'Donnell names what's happening — and she calls it the hive mind. It's the way social media algorithms, trending health content, and urgency-driven information push us away from our own bodies rather than toward them.

Drawing on 25 years of Ayurvedic practice, Kate offers a grounding alternative: the ancient, individualized framework that asks not "what does everyone say?" but "what does this body need, right now, in this season of life?"

What We Cover:

How social media algorithms build a wellness hive mind — and why it's designed to make you anxious
Why trending health advice (cold plunges, protein loading, perimenopause supplements) may not be right for your specific body
The Ayurvedic framework of four lenses: time of life, time of day, time of year, and habituation
Why "shoulding" yourself is the enemy of real, lasting wellness
The 15-minute morning awareness practice that costs nothing and changes everything
How Ayurveda's 20 qualities give you a personal language for understanding your own body
A preview of an upcoming episode on blood work: do we actually need it?

Spring Cleanse: https://ayurvedicliving.institute/kitchari-cleanse-ayurveda-spring

Connect with Kate: https://www.healwithkate.org

Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership

72. Is Your Makeup Toxic? How To Read Labels And Find Safe Products

Wed, 18 Feb 2026 05:00:00 -0400

Is your makeup toxic? Beauty industry insider Laura Olson—who spent decades writing product labels for major luxury brands—reveals what clean beauty actually means, why "fragrance" is the biggest red flag, and how to navigate greenwashing and health-washing. Learn which apps help you shop safer (Yuka, EWG Skin Deep), which stores you can trust (Credo), and which ingredients to avoid (parabens, sulfates, nano zinc). Laura shares her honest approach: she still uses conventional hair gel because no clean version works, but prioritizes clean products for eyes, lips, and daily use. Discover how to balance effectiveness with safety, why beauty regulations are stuck in 1938, and how to enjoy products for fun without falling for industry manipulation.

Key Timestamps

[00:00] - Introduction: Questions about clean beauty

[03:00] - Laura's background as beauty editor and copywriter

[06:00] - How yoga changed everything

[09:00] - What "clean beauty" actually means (unregulated)

[12:00] - Major ingredient offenders: sulfates, parabens, fragrance

[18:00] - Why "fragrance" is the biggest red flag

[21:00] - Apps and resources: Yuka, EWG Skin Deep

[27:00] - Trusted stores and brands: Credo, Beautycounter

[33:00] - The effectiveness problem: when clean products don't work

[38:00] - Beauty regulations stuck in 1938

[42:00] - How copywriters use language to mislead

[45:00] - Nail polish and acetone

[48:00] - Where products touch your body matters

[50:00] - Treats versus daily rituals

[53:00] - Industry manipulation and women's insecurities

[55:00] - Rapid fire questions

Find Laura on IG: https://www.instagram.com/lauraannolson/

Spring Cleanse: https://ayurvedicliving.institute/kitchari-cleanse-ayurveda-spring

Connect with Kate: https://www.healwithkate.org

Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership

71. How To Start A Spiritual Practice Without Trying To Fix Yourself

Wed, 11 Feb 2026 05:00:00 -0400

Broadcasting from South India, Kate talks with her partner Rich Ray about the hidden pitfalls of learning Eastern spiritual traditions. They explore why so many of us turn spiritual teachings into self-judgment, how to recognize karmic conditioning without shame, and what Buddhist practice actually looks like when you stop chasing spiritual highs. This is an honest, grounded conversation about duality, ego, Maya, and the surprisingly simple path toward acceptance. If you've ever felt like you're doing spirituality wrong, this episode offers a compassionate reset.

What We Cover

Why we use spiritual teachings against ourselves
The concept of Maya and how it creates confusion for Western seekers
Rich's journey from spiritual highs to four years in silent Zen practice
How ego conditioning keeps us feeling like we're doing it wrong
The trap of believing you need to fix yourself before you can practice
Cultural context and why Eastern philosophy feels disorienting for Westerners
What it means to start where you are without changing anything
How Ayurveda becomes an awareness practice that carves out spiritual relationship
The first real step: being with yourself instead of judging yourself

Guest Bio: Rich Ray

Rich Ray is a longtime Zen Buddhist practitioner who spent four years living in silence at a meditation center. He is trained in awareness practice, karmic conditioning, and contemplative psychology. Rich has studied with Cheri Huber and continues to support practitioners in recognizing and working with ego patterns, duality, and suffering. He lives with Kate in the Berkshires and co-leads retreats integrating Ayurvedic and Buddhist wisdom.

Take Home Practices

Pause throughout your day and notice how you feel without judging it
Practice observing your karmic patterns with kindness instead of criticism
Don't try to fix yourself—just be with yourself
Read Start Where You Are by Pema Chödrön
Notice when you're using busyness to avoid awareness
Use simple Ayurvedic practices as a gateway to self-awareness

Relevant Links

Pema Chödrön: Start Where You Are
Cheri Huber and Living Compassion
Kate O'Donnell: healwithkate.org

Call to Action

If this conversation resonates, subscribe to Everyday Ayurveda with Kate and share it with someone navigating their own spiritual questions. To explore deeper support for integrating Ayurvedic awareness into daily life, visit healwithkate.org.

Health Disclaimer

Spring Cleanse: https://ayurvedicliving.institute/kitchari-cleanse-ayurveda-spring

Connect with Kate: https://www.healwithkate.org

Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership

70. The Complete Ayurvedic Guide to Winter Foods: Grains, Spices, Oils & More

Wed, 04 Feb 2026 03:45:00 -0400

Feeling bloated, constipated, or constantly cold this winter? Your body is telling you it needs different foods. In this solo episode, Kate breaks down the Ayurvedic approach to winter eating—what to embrace, what to avoid, and why seasonal nutrition matters more than you think.

You'll Learn:

Why cold, dry weather changes your digestion
Signs your body needs warming, moistening foods
The best grains, oils, and spices for winter (and what to skip)
How to fix winter bloating and constipation through food
Why fermented foods and citrus are winter game-changers
The truth about wheat, sourdough, and gluten in Vata season

Quick Wins:

✓ Swap salads for steamed vegetables with ghee

✓ Add tahini to your morning toast

✓ Try baked grapefruit with honey

✓ Cook with warming spices (ginger, cumin, turmeric)

✓ Drink licorice tea for dry lungs and intestines

Resources:

Kate's cookbooks available at healwithkate.org

Subscribe for weekly Ayurvedic wisdom and share with someone who needs winter food guidance.

Health Disclaimer

Spring Cleanse: https://ayurvedicliving.institute/kitchari-cleanse-ayurveda-spring

Connect with Kate: https://www.healwithkate.org

Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership

69. Stop Obsessing Over Your Dosha: What Vikriti Means And Why It Matters More

Wed, 28 Jan 2026 03:33:00 -0400

Have you ever wondered what your dosha is? You're not alone—but that question might be keeping you stuck.

In this groundbreaking conversation, Kate sits down with Arjita Sethi—serial entrepreneur, TEDx speaker, and founder of Shanti, an AI-powered wellness platform that's revolutionizing how we access Ayurvedic wisdom. Arjita shares her remarkable journey from childhood illness to Silicon Valley burnout to postpartum healing, and how each crisis brought her back to the Ayurvedic roots planted by her grandmother.

This episode tackles one of Ayurveda's stickiest problems: our obsession with finding our dosha. Arjita explains why understanding your vikriti (current state of imbalance) matters far more than your prakriti (constitutional type), and how this shift in perspective makes Ayurveda accessible to everyone—no certification required.

She walks us through her incredible 90-day postpartum recovery protocol (which brought her hemoglobin from 4 to 11.5 in one week), explains how she's training an AI brain on Ayurvedic knowledge, and shares why Ayurveda isn't about being a purist—it's about meeting yourself where you are and taking one step closer to your center.

If you've ever felt confused by dosha quizzes, overwhelmed by Ayurveda's complexity, or curious about how AI might make ancient wisdom more accessible, this conversation will change everything.

What We Cover

Arjita's childhood healing journey from a tapeworm in her brain and wrong medications
How her grandmother practiced Ayurveda without clocks—reading the sky for circadian rhythm
The Silicon Valley burnout that happened despite running half marathons and doing 'all the right things'
Why the same green smoothie works for her Pitta husband but not for her Vata constitution
The difference between prakriti (your constitution) and vikriti (your current imbalance)
Why we've become martyrs to our dosha—and why that's the wrong approach
The complete 90-day postpartum recovery protocol that healed Arjita after traumatic birth
What her mother fed her to bring hemoglobin from 4 to 11.5 in one week
The importance of jaggery, ginger, and warming foods for postpartum healing
Why asking for help isn't weakness—it's essential for healing
How Shaanti's AI platform works: training a brain on Ayurvedic studies
Why you don't need to know your dosha to start practicing Ayurveda
The three essentials: breath, sleep, eat—start here
How to assess your vikriti every three months or when life changes
Why Ayurveda can include modern practices like Pilates and Lion's Mane
How epigenetics proves we're not bound by hereditary fate
The power of documenting grandmother wisdom before it's lost
Morning mantra practices tied to days of the week
How AI can give us time back for what matters—sun, family, rest

Guest Bio: Arjita Sethi

Arjita Sethi is a serial entrepreneur, TEDx speaker, and recognized leader at the intersection of AI and wellness. Originally from India and now based in San Francisco, Arjita has spent over a decade in the AI space, starting before machine learning became mainstream.

Raised by a grandmother deeply versed in Vedic and Ayurvedic studies, Arjita grew up immersed in practices like meditation, yoga, and circadian living—though she didn't realize this wasn't 'normal' until much later. After recovering from childhood illness through Ayurveda, co-founding a successful vocational school with her mother, and experiencing Silicon Valley burnout, she returned to her roots during the pandemic.

Arjita founded Shaanti, an AI-powered wellness platform that makes Ayurvedic wisdom accessible without overwhelming complexity. By training an AI brain on Ayurvedic studies and combining it with personalized vikriti assessments, she's helping people make wellness decisions aligned with their current season of life—not just their dosha.

She holds certifications in Ayurvedic health practice, is a certified manual therapist with a background in physical therapy, and practices Kundalini yoga. Arjita is also an advocate for women in technology and runs a virtual school teaching AI skills to entrepreneurs.

Website: findshaanti.com

Instagram: @arjitasethico

Key Concepts Explained

Prakriti: Your natural constitution or body type—essentially your elemental DNA. This is what most people think of when they hear 'dosha,' but it's only part of the picture.

Vikriti: Your current state of imbalance—where you are TODAY based on life circumstances, stress, season, age, and health. This is what you actually need to address for healing.

Season of Life: The concept that your body changes based on what you're going through—whether you're fundraising versus post-funding, child sick at school versus family vacation, perimenopause versus postpartum. Same person, different needs.

AI Brain Training: The process of feeding publicly available Ayurvedic studies and traditional knowledge into an artificial intelligence system so it can provide personalized recommendations based on your prakriti and vikriti.

Take Home Practices

Stop obsessing over your dosha—focus on where you are TODAY (your vikriti)
Start with the three essentials: breath, sleep, eat
Breathe from your diaphragm, not just chest breathing (fight or flight indicator)
Eat the most colorful, fresh food you can—better than any takeout regardless of dosha
Assess your vikriti every three months or when life circumstances change
Ask yourself: How far am I from my center? Then take one step closer
Don't try to turn your life around overnight—small changes stick
Build a tribe and community—asking for help is strength, not weakness
Try warm water with salt, turmeric, and black pepper first thing in the morning
Create evening wind-down rituals with mantras, soft lighting, family time
Remember: Ayurveda has no rigid rules—it meets you where you are
You don't need to be a purist—Pilates, Lion's Mane, modern life can integrate
Document wisdom from elders before it's lost (interview your grandmother!)
Use AI to handle busy work so you can sit in the sun with your baby

Postpartum Recovery Protocol (Highlights)

Arjita shares her mother's 90-day postpartum healing plan that brought her hemoglobin from 4 to 11.5 in one week:

First 40 Days - Focus: Healing

Daily massage with sesame and coconut oil for grounding high Vata
Warming, grounding, easily digestible foods
Leafy vegetable pancakes, fiber-rich foods
Peanut chutney and other warming chutneys
No non-vegetarian foods (hard to digest protein)
Focus on sweet, salty, sour tastes—avoid astringent and bitter
JAGGERY in everything (restored iron levels)
Lots of GINGER
Nutmeg for sleep and anxiety
No garlic, no onion, no rajasic foods
Quinoa, dal, warm cooked foods (no raw or sprouted)

Next 1.5-2 Months - Focus: Restoring Nutrition

Building back vitamins and minerals given to baby
Continued focus on warming, nourishing foods
Lots of different types of peppers for warmth and digestion
Pelvic floor therapy alongside Ayurvedic protocol
Western medicine continued (painkillers, vitamins, therapy)—not either/or

Resources & Links Mentioned

Shaanti Platform: findshaanti.com
Take the prakriti and vikriti quiz
Get AI-powered personalized recommendations
Access daily 5-minute practices (real videos, not AI-generated)
Vikriti assessment every 3 months or as needed
Kripalu Center - Where Arjita took her health practitioner certification
Kundalini Yoga programs (mentioned as part of her healing journey)

Call to Action

If this conversation helped you stop obsessing over dosha quizzes and start focusing on where you are TODAY, please subscribe to Everyday Ayurveda with Kate and share this episode. To explore Arjita's AI-powered Ayurveda platform, visit findshanti.com. For more support with Ayurvedic living, visit healwithkate.org.

Health Disclaimer

Spring Cleanse: https://ayurvedicliving.institute/kitchari-cleanse-ayurveda-spring

Connect with Kate: https://www.healwithkate.org

Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership

68. How To Buy Ethical Herbs: The Complete Guide To Organic And Fair Trade Supplements

Wed, 21 Jan 2026 04:57:00 -0400

Where does your ashwagandha really come from? Tyler Wauters, VP of Herbal Affairs at Banyan Botanicals and Director of Banyan Farm, shares the truth about ethical herb sourcing, sustainable farming, and what happens when wellness trends commodify plants. Learn what organic, fair trade, and regenerative certifications actually mean, discover bioregional Ayurveda and analog herbs, and get practical steps for becoming a conscious consumer who knows the story of what's in their medicine cabinet.

Key Timestamps

[00:00] - Introduction: The problem with trending herbs

[04:00] - Tyler's journey from fish farmer to wildcrafter to Banyan

[09:00] - What is bioregional Ayurveda?

[12:00] - Analog herbs and criteria for substitution

[18:00] - Chemical ecology: How plants change based on environment

[23:00] - Banyan Farm as research facility

[27:00] - 30 years of relationships with Indian suppliers

[32:00] - Organic vs. Regenerative Organic vs. Fair Trade

[38:00] - What happens when ashwagandha trends

[43:00] - How to be a conscious consumer

[49:00] - Action steps: research, relationships, local + global

[54:00] - The Living Ayurveda internship

[56:00] - Rapid fire questions

Tyler is the VP of Herbal Affairs at Banyan Botanicals, Director at Banyan Farm, a place-based herbalist, Ayurvedic practitioner, and founder of Hawthorn Institute.

He grew up amongst the weeping willows and cattails. A lifelong naturalist and plant enthusiast, Tyler has dedicated his life to the practices of bioregional Ayurveda and place-based herbalism. Tyler began teaching in 2008 and brings his passion and knowledge into everything he shares. His intention is to ignite deeper connections to place, people, and plants through the lens of stewardship and reciprocity.Tyler has studied with Vasant Lad, MASc, Dr. Claudia Welch, Sonia Masocco, Isla Burgess, 7song, and Frank Cook. He thanks all of his mentors for sharing life's wisdom.

Related Episodes

Episode 67: The Ayurvedic Guide To Building Immunity And Staying Healthy This Winter
Episode 62: How To Rewild Your Daily Life And Feel More Grounded This Winter with Micah Mortali
Any episodes on digestion, seasonal eating, or Ayurvedic lifestyle

Spring Cleanse: https://ayurvedicliving.institute/kitchari-cleanse-ayurveda-spring

Connect with Kate: https://www.healwithkate.org

Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership

67. The Ayurvedic Guide To Building Immunity And Staying Healthy This Winter

Wed, 14 Jan 2026 04:30:00 -0400

Did you notice how many people got sick over the holidays this year? In this solo episode, Kate breaks down the Ayurvedic perspective on immunity—and it might surprise you.

Instead of focusing on antibodies and white blood cell counts, Ayurveda teaches us about Ojas—the "nutrient cream of the body" that creates resilience and protects tissues against pathogens. Kate explains why moisture is the foundation of immunity, especially in dry winter months, and why conventional approaches like green juices and cold smoothies might actually be working against you during this season.

This episode is packed with practical, actionable tools you can implement immediately: from nasal oiling and warm milk tonics to turmeric honey and skin massage protocols. Kate walks you through exactly how to create a protective barrier—both internally and externally—that keeps you robust, refreshed, and resilient all winter long.

If you're tired of getting sick every season, or if you're looking for a deeper understanding of what true immunity means, this episode offers ancient wisdom with modern application.

What We Cover

What Ojas is and why it's the foundation of immunity in Ayurveda
The critical role of moisture in creating resilience
Why dry environments destroy your immune system
How to protect your nasal passages with oil
Licorice tea for lung health and mucosal lining protection
The power of skin oiling as an immune barrier
How to move lymph and support detox pathways
Foods that build Ojas: nuts, seeds, dates, and warm milks
The Ojas milk recipe with almonds, dates, and warming spices
Turmeric honey for throat protection and immune response
Why bone broth and meat soups strengthen winter immunity
The importance of quality, spiced, warm foods over cold juices
Sleep as the ultimate immune protector
How to adapt these practices based on your constitution

Key Concepts Explained

Ojas: The "nutrient cream of the body"—a milky, protective substance that results from properly digested food and creates resilience against pathogens. It's what keeps living beings refreshed, robust, and resistant to disease.

Resilience vs. Immunity: Ayurveda focuses on making the patient stronger than the disease, rather than just fighting specific pathogens. It's about building overall robustness.

The Moisture Principle: Moisture anywhere is moisture everywhere. Keeping the body moist—especially nasal passages, lungs, skin, and digestive tract—is essential for maintaining the protective barriers that prevent illness.

Take Home Practices

Apply oil (nasya or sesame oil) to nasal passages daily, especially before going out or to gatherings
Drink licorice tea to moisturize lungs and mucosal linings
Oil your skin 1-3 times per week with warm oil massage, moving upward to support lymph
Keep your neck and chest warm with turtlenecks and scarves
Make Ojas milk: blend soaked almonds (skins removed), dates, milk of choice, and warming spices like cinnamon, cardamom, nutmeg, and dried ginger
Prepare turmeric honey (equal parts turmeric powder and honey) and take a teaspoon at first sign of sore throat
Eat warm, moist foods: soups, stews, bone broths, and spiced meals
Include Ojas-building foods: nuts, seeds, dates, warm spiced milk
Add turmeric to your cooking and drink turmeric milk or tea
Prioritize sleep above all else—it's the special sauce for immunity
Use steam, saunas, or hot showers to keep respiratory passages moist
Dry brush before oil massage to move lymph

Recipes Mentioned

Ojas Milk:

1 cup milk (dairy or plant-based—ensure plant milks are nut/seed-rich, not mostly water)
1-2 fresh Medjool dates (or other moist dates)
6-8 almonds, soaked 6-8 hours and skins removed
Warming spices: cinnamon, cardamom, nutmeg, dried ginger (any or all)
Warm milk in pot, add dates and almonds, blend with immersion blender, add spices, drink warm

Turmeric Milk:

8 oz warm milk of choice
1/2 - 1 teaspoon turmeric powder
Dried ginger and other warming spices
Sweeten with date or small amount of honey
Whisk and drink warm

Turmeric Honey:

Equal parts turmeric powder and raw honey
Mix into paste
Take 1 teaspoon at first sign of sore throat or immune challenge

Products & Resources Mentioned

Nasya oil (available at Ayurvedic Living Institute favorites page)
Sesame oil for nasal and skin application
Natural bristle dry brush
Licorice tea
Turmeric powder
Raw honey
Quality dairy or plant-based milks
Warming spices: cinnamon, cardamom, nutmeg, dried ginger

Call to Action

If this episode helped you understand immunity from a new perspective, please subscribe to Everyday Ayurveda with Kate and share it with someone who keeps getting sick. For more Ayurvedic wisdom and support, visit healwithkate.org.

Health Disclaimer

Spring Cleanse: https://ayurvedicliving.institute/kitchari-cleanse-ayurveda-spring

Connect with Kate: https://www.healwithkate.org

Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership

66. Why Your Nervous System Is Dysregulated And How To Fix It Using Ayurveda

Wed, 07 Jan 2026 04:09:00 -0400

This week, Kate sits down with Mel Cunningham, founder of Yogi Fuel and the Integrative Ayurveda Practitioner Certification, for a groundbreaking conversation about nervous system regulation through the lens of Ayurveda.

Mel shares her remarkable journey from professional rugby player who sustained over 10 concussions to becoming a leading expert in nervous system health. Her personal experience with anxiety, panic attacks, and dysregulation led her on a healing journey that ultimately brought her to Ayurveda—the system that finally connected all the dots.

This episode demystifies nervous system regulation, moving beyond the buzzwords to offer practical, accessible tools rooted in ancient wisdom and modern neuroscience. Mel explains why so many of us yo-yo between anxious, overwhelmed states and complete shutdown, and how understanding the doshas can help us recognize our unique patterns of dysregulation.

The conversation covers everything from the surprising connection between blood sugar and false anxiety, to why protein at breakfast matters (or doesn't), to the simple act of wiggling your fingers as a powerful mobilization tool. This is Ayurveda at its most practical and accessible.

What We Cover

How brain injuries affect emotional regulation and nervous system function
The gas pedal and brake analogy for understanding sympathetic and parasympathetic states
Why we yo-yo between anxiety (Vata/Pitta) and shutdown (Kapha) states
The bidirectional relationship between digestion (Agni) and nervous system regulation
Blood sugar dysregulation as "false anxiety"
Simple morning rituals that support nervous system health
The debate about breakfast protein and exercising on an empty stomach
Why familiarity equals safety to the nervous system (and how this affects habit change)
Micro-actions like finger movements that activate the brain
How to work with clients who have the "emergency brake" on
The importance of bioindividuality in nervous system regulation
Mel's personal morning routine and wind-down practices

Guest Bio: Mel Cunningham

Mel Cunningham is the founder of Yogi Fuel and creator of the Integrative Ayurveda Practitioner Certification. A former rugby player who sustained over 10 concussions, Mel's personal journey with nervous system dysregulation led her to specialize in the intersection of Ayurveda, polyvagal theory, and neuroscience.

Mel holds a background in kinesiology and exercise physiology, and studied at Goddard College. She combines her understanding of Western nervous system science with traditional Ayurvedic wisdom to help people regulate their nervous systems and restore balance. Originally from Canada, Mel now lives in Goa, India, where she moved in 2020 and has built a thriving online practice.

Her approach emphasizes practical, accessible tools that meet people where they are, recognizing that regulation is multidimensional and deeply individual.

Website: www.yogifuel.com

Instagram: @yogifuel

Podcast: Yogi Fuel Podcast

Take Home Practices

Start your morning with tongue scraping and warm water (add lemon if it feels good)
If you feel stuck or shutdown, try wiggling your fingers or toes to gently mobilize
Notice if you're yo-yoing between anxious/overwhelmed and collapsed/exhausted states
Stabilize blood sugar to reduce "false anxiety"—ensure balanced meals with protein
Create a simple evening wind-down: calming tea and reading fiction before bed
Try an eye mask at night to block out light and improve sleep quality
If changing habits feels threatening, start with one micro-action and build slowly
Get sunlight exposure (or sit by an open window) for at least 30 minutes daily
Listen to your body about eating before exercise—honor your satmya (habitation)
Check out Kate's book: Everyday Ayurveda Cooking for a Calm, Clear Mind: https://bookshop.org/p/books/everyday-ayurveda-cooking-for-a-calm-clear-mind-100-simple-sattvic-recipes-kate-o-donnell/f3e2a5b3ba324d64?ean=9781611804478&next=t&next=t&affiliate=109887

Call to Action

If this episode helped you understand your own nervous system patterns, please subscribe to Everyday Ayurveda with Kate and share it with someone who needs to hear this message. For deeper support with nervous system regulation and Ayurvedic living, visit healwithkate.org.

Health Disclaimer

Spring Cleanse: https://ayurvedicliving.institute/kitchari-cleanse-ayurveda-spring

Connect with Kate: https://www.healwithkate.org

Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership

65. How to Reset Your Digestion After the Holidays Naturally

Wed, 31 Dec 2025 06:01:00 -0400

This week, Kate delivers a solo episode packed with practical Ayurvedic tools to help you reset after the holiday season—without the restrictive yo-yo dieting that disrupts your system. She breaks down why extreme cleanses don't work in winter, shares simple warming practices that actually support digestion, and offers a compassionate approach to turning the ship around in the new year.

Kate covers warm herbal waters, the magic of kanji and kitchari, how to work with cravings instead of against them, why cold juices don't belong in winter resets, the role of ghee and licorice for winter dryness, and daily oiling as a nervous system reset.

This is a grounding, realistic episode for anyone who wants to feel better without punishing themselves in January.

What We Cover

Why yo-yo cleansing disrupts the nervous system and digestion
How to make kanji (rice gruel) and kitchari for gentle winter resets
Herbal waters that rekindle digestion: CCF tea, ginger-cumin, and licorice
Why cold juices and raw foods don't work in winter
How to work with cravings when your body is still asking for cookies
The importance of warm, cooked foods during cold weather
Oiling the skin as a tool to come back to yourself
Green soups and vegetables as seasonal cleansers
Why restriction in winter can backfire

Host Bio: Kate O'Donnell

Kate O'Donnell is an Ayurvedic practitioner, teacher, and author of four bestselling books on bringing Ayurvedic practices into modern life. She has been living and teaching Ayurveda for over 25 years and studied extensively in India. Kate is known for translating complex Ayurvedic principles into accessible, practical tools that work for real people in real kitchens.

She hosts the Everyday Ayurveda with Kate podcast and teaches online programs through healwithkate.org. Kate lives in New England and brings a grounded, honest approach to wellness that balances tradition with modern life.

Website: https://www.healwithkate.org
Instagram: @everydayayurvedawithkate

Take Home Practices

Make fresh herbal water daily: CCF tea, ginger-cumin, or licorice tea
Replace dinner with kanji or kitchari for a few nights
Oil your skin before showering to nourish the nervous system
Eat warm, cooked greens and mung bean soups
Move sweets to a weekly rotation instead of daily
Skip the cold juice fast and stick with warm foods all week
Use ghee generously to counter winter dryness

Relevant Links

Heal with Kate: https://www.healwithkate.org
Everyday Ayurveda Book Series: available on Kate's website
Book mentioned: Everyday Ayurveda Guide to Self-Care (includes herbal directory and spiced water recipes)

Call to Action

If this episode helped you rethink your New Year reset, subscribe to Everyday Ayurveda with Kate and share it with someone who needs a kinder approach to January. For personalized Ayurvedic support and seasonal programs, visit healwithkate.org.

Health Disclaimer

Spring Cleanse: https://ayurvedicliving.institute/kitchari-cleanse-ayurveda-spring

Connect with Kate: https://www.healwithkate.org

Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership

64. How To Create Powerful New Year Rituals Using Ayurveda And Food

Wed, 24 Dec 2025 03:25:00 -0400

What if the key to meaningful New Year's intentions isn't more goal-setting, but preparing your body as sacred ground?

Kate walks listeners through her annual practice of a mono diet—eating simple, nourishing foods like kitchari, congee, or oatmeal for 1-3 days around the New Year. This isn't about deprivation or typical "cleansing." It's about creating sacred relationship with food, transforming meals into offerings, and preparing the soil before planting seeds.

In this special replay episode, Kate O'Donnell joins Harmony Slater on the Finding Harmony Podcast to share her personal approach to New Year's rituals—one that honors the body as the vessel through which all transformation happens. Rather than jumping straight to resolutions, Kate explains how Ayurveda teaches us to strengthen and purify the physical form first, creating the ideal conditions for intentions to take root.

SPECIAL NOTE: This episode features a segment originally from the Finding Harmony Podcast, repurposed for the Everyday Ayurveda audience. Both podcasts are part of the Awkward Sage Media network.

Why New Year's resolutions often fail (they're all idea, no embodiment)
How to prepare the body as a temple for your intentions
The ritual of mono diet and why it works
Practical recipes: kitchari, congee, oatmeal variations
How to infuse food preparation with intention and prayer
The importance of cooked vs raw foods in winter
Why the "how" of eating matters more than the "what"
Creating sacred space around meals through mantra and awareness
The ancient practice of offering food to the inner fire (agni)
Alternative oils for those avoiding ghee

This episode is perfect for anyone tired of resolutions that fizzle out, anyone drawn to ritual and ceremony, or anyone seeking a more embodied approach to personal transformation. Kate's wisdom offers a refreshing alternative to typical New Year's advice—one rooted in thousands of years of Ayurvedic wisdom and surprisingly practical for modern life.

Recipes & Resources

Basic Kitchari Recipe:

1 cup split mung beans
1 cup white basmati rice
6-8 cups water
1 tbsp ghee or olive oil
1 tsp each: cumin, coriander, turmeric
Fresh ginger (1-inch piece, minced)
Salt to taste
Garnish: cilantro or parsley
Find full recipe at healwithkate.org/blog

Congee (Rice Porridge):

1 cup rice
8 cups water
Cook low and slow until creamy
Sweet version: dates, raisins, cinnamon
Savory version: ginger, turmeric, seaweed, greens
Always include ginger and turmeric

Simple Oatmeal:

Cook with extra water for softer texture
Morning: cinnamon, a touch of sweetness
Evening: savory with greens and spices
Top with ghee or quality oil

Oil Hierarchy for Cooking:

Ghee (traditional, most beneficial)
Small-batch olive oil (high quality)
Coconut oil (especially in tropical climates)
Sesame oil (strong flavor, use sparingly)
Avoid: nut/seed oils (go rancid quickly)

Relevant Links

Finding Harmony Podcast: https://www.awkwardsagemedia.com/show/finding-harmony-podcast/
Awkward Sage Media Network: www.awkwardsagemedia.com

Call to Action

If this episode resonates with you, please share it with someone who's feeling overwhelmed by typical New Year's pressure. Subscribe to Everyday Ayurveda with Kate and help us reach more people seeking embodied, ritual-based approaches to transformation.

Health Disclaimer

The information shared on Everyday Ayurveda with Kate is for educational purposes only and is not a substitute for medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before making significant changes to your diet or wellness routine, especially if you have existing health conditions.

Spring Cleanse: https://ayurvedicliving.institute/kitchari-cleanse-ayurveda-spring

Connect with Kate: https://www.healwithkate.org

Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership

63. Morning Cortisol Spike: 3 Natural Ways to Balance Hormones Without Food

Wed, 17 Dec 2025 05:00:00 -0400

In this solo episode, Kate addresses one of the most frequently asked questions: should you eat breakfast or not? Drawing from Ayurvedic wisdom, she explores why the answer depends on your individual constitution, life stage, exercise routine, and digestive capacity.

Kate shares her personal journey from decades of yoga practice on an empty stomach to discovering she needed breakfast when she started weightlifting. She breaks down the relationship between cortisol, hormones, protein needs, and morning routines, while introducing the crucial concept of prana as an alternative source of life energy beyond food.

This episode offers practical guidance on reading your body's signals, understanding Kapha time, managing morning cortisol spikes through breathwork, and finding the breakfast routine that actually serves your unique needs.

What We Cover

Why Ayurveda says it depends when it comes to breakfast
How cortisol spikes in the morning and what that means for your appetite
The difference between yoga practice and weightlifting for morning food needs
Why coffee on an empty stomach is problematic for most people
Understanding Kapha time of day and morning mucus
How menopause and aging change your breakfast needs
Prana as primary nutrition beyond food
Alternate nostril breathing for hormone balance
Why timing of breakfast matters more than what you eat
When to skip dinner instead of breakfast for better results

Take Home Practices

Notice how your stomach feels when you wake up - heavy or hungry?
Start your day with hot water and 5-10 minutes of conscious breathing
If you exercise in the morning, try a small protein-rich snack beforehand
Add fat to your coffee (ghee or milk) if you drink it in the morning
Eat your largest meal between 10 AM and 2 PM during peak digestive fire
Create a consistent breakfast time to support hormone balance
If you're tweaking out or anxious, try breathwork before reaching for food

Relevant Links

Episode 23: Ayurvedic Perspective on Protein
Everyday Ayurveda for Women's Health by Kate O'Donnell (breathing practices for hormone balance)
healwithkate.org

Call to Action

If this episode helped you understand your breakfast needs better, subscribe to Everyday Ayurveda with Kate and share it with someone who's been confused about morning routines. To dive deeper into personalized Ayurvedic guidance, visit healwithkate.org.

Health Disclaimer

Spring Cleanse: https://ayurvedicliving.institute/kitchari-cleanse-ayurveda-spring

Connect with Kate: https://www.healwithkate.org

Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership

62. How To Rewild Your Daily Life And Feel More Grounded This Winter

Wed, 10 Dec 2025 05:15:00 -0400

This week, Kate talks with Micah Mortali, author of Rewilding and founding director of the Kripalu School of Mindful Outdoor Leadership. Together they explore what it means to reconnect with nature in a culture shaped by screens, artificial light, and constant productivity.

Micah shares simple, realistic practices to reintroduce natural rhythms into daily life, especially during winter. The conversation covers candle rituals, light hygiene, the physiology of rest, the lost rhythm of second sleep, nesting, outdoor rituals, seasonal awareness, and the restorative impact of what Micah calls the green mirror.

This is a deeply grounding conversation for anyone feeling scattered, overstimulated, or out of sync with seasonal changes.

What We Cover

How blue light and red light affect mood, hormones, and sleep
Why winter naturally invites more rest and what it looks like to honor that
The art of nesting as a biological and seasonal instinct
Why screen centered living disrupts the nervous system
Slow TV and other practices that regulate attention
Why a sit spot is transformative and how to start one
Marking solstice and seasonal thresholds as part of daily health
How winter walking supports circadian rhythm and mood
Nature connection as a remedy for overwhelm
How rewilding intersects with Ayurveda, digestion, and daily routine

Guest Bio: Micah Mortali

Micah Mortali is an author, public speaker, and leader in the fields of mindfulness, rewilding, traditional archery, and nature connection. He is the author of Rewilding: Meditations, Practices, and Skills for Awakening in Nature, a guide that blends yoga, contemplative practice, ancestral skills, and earth based wisdom.

Micah is the founding director of the Kripalu School of Mindful Outdoor Leadership, where he designed one of the first training programs to certify mindful outdoor guides. His teaching centers on restoring human relationships with the natural world through presence, awareness, and direct experience.

He is also the creator of the online School of Rewilding, an ongoing community for people looking to live more nature centered lives. Micah holds a Masters degree in Health Arts and Sciences from Goddard College and lives in the Berkshires with his family.

Website: https://www.micahmortali.com

Instagram: @micah_rewilding

Take Home Practices

Keep lights low one evening a week to let your natural bedtime emerge
Use a candle or warm light for evening reflection
Visit the same outdoor spot regularly as a sit spot
Walk outside between 11 and 1 for nourishment from natural light
Observe what is moving outside your window as a form of slow TV
Create a winter nest at home as a seasonal ritual
Mark the solstice or mid winter with a simple gathering or fire ritual

Relevant Links

Micah Mortali: https://www.micahmortali.com
School of Rewilding: via his website
Kripalu School of Mindful Outdoor Leadership: https://kripalu.org

If this episode leaves you craving more rhythm and rest, subscribe to Everyday Ayurveda with Kate and share it with someone who has been feeling winter fatigue. To explore deeper support for seasonal routines, visit healwithkate.org.

Health Disclaimer

Spring Cleanse: https://ayurvedicliving.institute/kitchari-cleanse-ayurveda-spring

Connect with Kate: https://www.healwithkate.org

Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership

61. Stop Managing Stress: Start Shifting It With Ayurveda

Wed, 03 Dec 2025 05:05:00 -0400

How is it that stress seems to run the show in our lives? In this solo episode of Everyday Ayurveda with Kate, Kate O’Donnell takes us beyond the usual “stress management” advice and introduces a more empowering approach: stress shifting.

Instead of treating stress like an unchangeable force that we just have to “handle,” Kate breaks it down into clear categories, reveals how much of it is actually self-generated, and explains why so many of us are living in a constant stress reflex. From an Ayurvedic perspective, she connects this to Vata imbalance, nervous system agitation, and the feeling that “everything is not okay” even when nothing is actively wrong.

Kate shares practical ways to reconnect with nature’s rhythms, anchor the mind in something larger than the to-do list, and use simple daily routines to change your internal relationship with stress. You’ll learn how to stop overscheduling, how to say yes less, why morning and afternoon “sense breaks” matter, and why rest is not a luxury but the direct antidote to stress.

If you’ve ever felt like stress is calling the shots in your digestion, sleep, mood, or hormones, this episode will help you see it more clearly, soften its grip, and choose a different way of living inside your life.

What You’ll Learn

In this episode, Kate explores:

Three types of stress
The stress reflex
Ayurveda, Vata, and the anxious mind
Reconnecting to nature’s rhythms
Daily rhythms that shift stress, not just manage it
Overscheduling, productivity, and self-worth
Time-specific practices for the nervous system
Kate’s top four stress-shifting habits
The bigger picture

Key Takeaways

Stress is not just about what’s happening in your life. It is also an internal reflex that you can retrain.
From an Ayurvedic lens, chronic stress often points to Vata imbalance in the mind and nervous system.
Reconnecting with nature’s rhythms – morning light, lunar cycles, daily Dinacharya – gives your mind a bigger frame than your inbox.
Overscheduling quietly keeps you in a constant state of activation. Leaving white space on your calendar is a powerful practice.
Ten minutes of phone-free morning time, an afternoon sense break, and earlier, screen-light-free evenings all help shift your stress baseline.
You do not have to earn rest. Rest is the opposite of stress, and it is okay to lie on the floor for five minutes and do nothing.

Mentioned in this Episode

Ayurvedic concepts: Vata imbalance, Dinacharya (daily routine), Ayurvedic daily clock
Practices: Morning quiet time, tongue scraping, warm water, sense breaks, tracking the moon, saying yes less, planned rest
Book: Everyday Ayurveda for Women’s Health by Kate O’Donnell

For more on daily routines, lunar rhythms, and women’s health, explore Kate’s books and resources at healwithkate.org.

If this conversation helped you see your stress patterns in a new light:

Subscribe to Everyday Ayurveda with Kate so you never miss an episode.
Share this episode with a friend who is always “managing stress” but never really getting relief.
Take one small step today: choose a single daily touchstone from this episode – a 10-minute morning pause, an afternoon sense break, or a five-minute rest on the floor – and commit to it for the next three weeks.

Ready to shift your relationship with stress, rather than just survive it? Join Kate and the community at healwithkate.org for more Ayurvedic tools, courses, and seasonal support.

Spring Cleanse: https://ayurvedicliving.institute/kitchari-cleanse-ayurveda-spring

Connect with Kate: https://www.healwithkate.org

Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership

60. What Happens When You Switch to Ghee for Cooking, Skincare, and Ritual

Wed, 26 Nov 2025 05:00:00 -0400

In this warm and practical conversation, Kate sits down with her longtime friend and colleague Emilie Reid, co-owner of the beloved Ayurvedic lifestyle brand Farmtrue. Emilie shares the full-circle story of discovering Ayurveda through cracked knuckles and toasted sesame oil, building a thriving yoga studio, navigating its closing during COVID, and ultimately finding her dharma in reviving Farmtrue with her husband.

Emilie walks listeners through the process of making thousands of pounds of ghee each year, the subtle differences in butter quality, why Farmtrue’s ghee is casein-free, and why ghee behaves differently than other fats inside the body and on the skin. She also breaks down the skincare line, the philosophy behind their dosha-specific body oils, why ghee makes an effective nasal oil, and how slow medicine has reshaped her life and routines.

If you love ghee, natural skincare, seasonal routines, or small-business stories rooted in purpose, this episode will be a favorite.

Episode Breakdown

The story of how cracked knuckles and a frozen Boston bus ride led Emilie to Ayurveda
The rise, relocation, and closure of Borealis Yoga Studio
How Emilie and her husband came to purchase Farmtrue
What makes ghee unique from a Western and Ayurvedic perspective
The process of making 100–200 pounds of ghee a week
Why Farmtrue’s nasya oil works differently
Ayurvedic skincare: why simple really is better
A DIY face mask for winter skin
How Emilie uses ghee daily in cooking and rituals
Introducing the new Cardamom Limeade Fix Stick collaboration
Emilie’s daily routines

Guest Bio: Emilie Reid

Emilie is co-owner of Farmtrue, a modern ayurvedic lifestyle brand. Together with her husband, she handcrafts face care, body care, teas and spices using ayurvedic herbs and ghee. Emilie is also Faculty at Kripalu Center for Yoga and Health in Stockbridge, Ma. She leads workshops, retreats and yoga classes online and in-person. Emilie’s superpower is sharing meditation, Ayurveda and Yoga in a way that is practical, useful and fun.

Emilie leads retreats, teaches Ayurveda, creates handcrafted herbal products, and brings her love of slow medicine into every batch she makes.

Kate's Cardamom limeade Fix Stick: https://shopfarmtrue.com/products/fix-stick-ghee-based-balm-cardamom-limeade

Skin mask Recipe from Emilie:

1 tsp Triphala powder

1 tsp Neem powder

1 tsp peppermint powder*

1 tsp coconut oil

Mix into a paste with a spoon or your fingers.

Massage all over your face, avoiding the eyes. Then let sit for 5 minutes.

Wash thoroughly with warm water and pat skin dry.

Relevant Links

Farmtrue Products

Farmtrue Website: https://farmtrue.com

Call to Action

If this conversation inspired you to rethink how you use ghee in your kitchen or your skincare routine, explore the full Farmtrue line at farmtrue.com.

For more Ayurvedic wisdom, seasonal routines, and practical tools, follow Kate at @kateodonnell.yoga and visit healwithkate.org for programs, books, retreats, and resources.

Spring Cleanse: https://ayurvedicliving.institute/kitchari-cleanse-ayurveda-spring

Connect with Kate: https://www.healwithkate.org

Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership

59. Ayurvedic Holiday Guide: Eat, Drink, And Actually Feel Good

Wed, 19 Nov 2025 05:28:00 -0400

Kate is a self-described holiday dork who loves parties, cookies, cocktails and a good stuffing situation. She also remembers what it felt like to stagger out of Thanksgiving week bloated, gassy, constipated and anxious for days. In this solo episode, she downloads her personal Holiday Health Guide, honed over two decades of living Ayurveda, healing her gut from parasites, and still saying yes to celebration.

You will learn the one shift that made the biggest difference in her digestion during feast season, how she navigates appetizers, cocktails and desserts without deprivation, and the simple kitchen and travel tools she never shows up to a party without. From meal spacing and spritzers, to CCFT in a thermos and fennel seeds in a mint tin, this is a realistic Ayurvedic survival guide for Thanksgiving and the winter holidays.

If you want to enjoy the cheese board and the pumpkin pie and still feel like yourself the next day, this episode is for you.

In this episode, you’ll learn:

Why feasting in winter actually makes sense from an Ayurvedic and seasonal perspective
The number one way people disrupt their digestion during the holidays
How to use meal spacing as your secret weapon, even on a feast day
How to handle appetizers, cheese boards and snack tables without going into a sugar spiral
Ways to enjoy wine and cocktails while respecting your inflammation and sleep
How to work with CCFT, ginger, fennel and hot water before, during and after big meals
Movement and “run about” strategies that help your body metabolize richer foods
How to bring your own dishes so you feel included and supported at every table
Gentle post holiday reset ideas so you can come back to balance without a crash diet

Key topics and practices Kate covers

Why we feast in winter

Kate explains why heavier, fattier, sweeter foods make sense in colder seasons from an Ayurvedic lens. Root vegetables, meats, fats and harvest feasts can be supportive when digestion is strong and timing is thoughtful.

The biggest holiday digestion mistake

The main problem is not necessarily eating “too much” but eating too often. Constant grazing on treats, candies and cookies between meals means the previous meal never fully digests, building ama and weakening agni.

Kate’s simple focus:

Aim for a 3 to 4 hour window with no food between meals
Prioritize at least one 4 hour food free stretch on feast days
Use hot water or tea during that window to support peristalsis and enzymatic activity

How Kate handles appetizer tables

Appetizers used to be a major trigger. Now she:

Goes light on cheese, nuts, crackers and crostini
Treats appetizers as a bridge, not the main event
Waits until her 3 to 4 hour window has passed before nibbling
Keeps a thermos of hot water or CCFT nearby to sip regularly

CCFT and fennel: simple herbal support

Kate shares her go to supportive blend: equal parts cumin, coriander and fennel seeds simmered in water, then strained into a thermos.

She uses it to:

Sip in small amounts throughout parties
Support digestion between meals
Bring warmth and all six tastes to help her body feel satisfied

She also chews fennel seeds after meals to calm indigestion, gas and heaviness, often carrying them in a small mint tin.

Alcohol, spritzers and savoring

Kate still enjoys a party and usually has around two drinks across an event. She:

Mixes wine with bubbly water in a spritzer so three glasses equal roughly two drinks
Adds a single piece of fruit or an ice cube to stretch the experience
Avoids martinis and very strong drinks, or nurses one with extra ice all night
Tries to enjoy cocktails earlier with a little food, then focuses on dinner later

A big part of her success is presence. She closes her eyes for a sip, or quietly steps aside to savor a favorite cheese or dessert so her senses register the pleasure. That presence helps her feel satisfied with less.

Savoring as a nervous system tool

One of the biggest shifts Kate names is learning to savor. When there is a lot of stimulation, conversation and family dynamics, it is easy to eat and drink on autopilot. She now:

Slows down during intense conversations instead of stress eating
Steals a quiet moment with a bite of cake or a sip of wine
Shows up “101 percent” for the foods and drinks she chooses
Lets that satisfaction signal her to stop before she crosses her limit

Ginger digestives and when not to use them

To kindle agni before a big meal or when she feels heavy, Kate uses:

A slice of fresh ginger
Plus lemon or lime
Plus a pinch of salt

She eats this about 20 minutes before a meal to wake up digestive fire or first thing the next morning if she feels sluggish.

Important nuance: she avoids this ginger shot right before alcohol on an empty stomach because that much fire plus alcohol can create acidity. In that case, she may switch to a gentler ginger tea or skip the ginger altogether.

Movement and “run about” after sweets

Kate’s Ayurvedic doctor once told her to “run about” after sweets to help her body metabolize sugar. She now:

Prioritizes a brisk walk on feast days, no matter the weather
Invites others to join her or walks the dog
Will even do a quick 5 to 10 minute walk with a flashlight at night
Builds in casual movement by helping clean up or organizing a dance moment

Bringing your own dishes so you feel supported

Rather than hoping a holiday table magically matches her digestion, Kate brings what she wants to eat and share, such as:

A wild rice and sourdough stuffing made with good quality sourdough, wild rice, herbs, ghee and fruit
Crudités like mini cucumbers and carrot sticks so there is a fresh, hydrating option in the appetizer spread
Cookies and sweets from her own recipes made with oat or almond flour, better oils and without white sugar

This lets her fully participate in the feast while lowering the burden of poor quality ingredients.

Boundaries around “cookie season”

Instead of letting holiday cookies creep into a multi week sugar marathon, Kate:

Preps several cookie doughs in advance and freezes them
Bakes closer to the actual holiday so the cookie window stays short
Uses Ayurvedic style recipes from her books so she feels satisfied without the crash

Gentle post holiday reset

When feast days are done, she balances heavy, sweet and salty foods with:

Simple green soups made from blended greens, veggie broth and ghee
Light, normal breakfasts instead of restricting to the point of depletion
Time to observe what did or did not feel good in her body and adjust for next time

About Kate O’Donnell

Kate O’Donnell is a nationally certified Ayurvedic practitioner, longtime yoga teacher and the founder of the Ayurvedic Living Institute. She is the bestselling author of the Everyday Ayurveda series, including The Everyday Ayurveda Cookbook, Everyday Ayurveda Cooking for a Calm, Clear Mind, The Everyday Ayurveda Guide to Self Care and Everyday Ayurveda for Women’s Health.

Through her books, online courses and live teachings, Kate is known for translating traditional Ayurvedic wisdom into simple, doable practices for modern life.

Call to action

If this episode helped you rethink your holiday habits, share it with a friend or family member who wants to feel better this season too.

Subscribe to Everyday Ayurveda with Kate in your favorite podcast app so you never miss a new episode. To go deeper with these practices, explore Kate’s books and online courses, or join the Ayurvedic Living Membership community for ongoing seasonal support.

Health disclaimer

Health Disclaimer:

The information shared on Everyday Ayurveda with Kate is for educational purposes only and is not a substitute for medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before making changes to your diet, supplements, or wellness routine.

Spring Cleanse: https://ayurvedicliving.institute/kitchari-cleanse-ayurveda-spring

Connect with Kate: https://www.healwithkate.org

Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership

58. Midlife Metamorphosis: What No One Tells You About Menopause and the Mind

Wed, 12 Nov 2025 05:13:00 -0400

Kate sits down with Ashley Turner to explore midlife as a true rite of passage. Yes, hormones matter. But Ashley makes a compelling case that what many of us feel in our 40s and 50s is also a psychospiritual reorganization. We cover what’s actually happening with progesterone, estrogen, and testosterone; why anger and irritability spike; how Ayurveda explains the energy shift after menstruation; and where tools like sisterhood, sleep, nutrition, and thoughtfully facilitated psychedelic therapy may fit. You’ll walk away with a saner map for midlife and simple places to start.

What we cover

Defining midlife in practice, not just by age
Biological changes: how progesterone drops first, then estrogen and testosterone
Why mood changes are not “just hormones”
The anger question: what “the tide is out” really means
Menstrual seasons and why winter is powerful
Ayurveda’s lens on apana vayu post-menopause
Capacity vs tolerance, burnout, and sustainable habit shifts
Psychedelic therapy basics: set, setting, safety, and integration
Building your team: medical, functional, psychological, and social support
Simple daily anchors: cold plunge ranges for women, tea, evening yoga, Yoga Nidra

Guest bio

Ashley Turner, LMFT, is a licensed psychotherapist, longtime yoga teacher, and facilitator in the modern psychedelic therapy space. She works at the intersection of depth psychology, yoga philosophy, and evidence-based psychedelic care. Ashley offers a monthly community called Haven, a six-week mentorship called Metamorphosis, individual and couples therapy, and small-group intensives.

Relevant links mentioned

Ashley on Instagram: @ashleyturner1
Email Ashley: ashley@ashleyturner.co
SHOP → https://yoga-psychology.co/shop
Psychedelic Therapy Application → https://forms.gle/Jg2rLWL9UfNFWCdy7
Haven 2wk Free Trial → https://ashleyturner.thrivecart.com/haven-membership-love/

Call to action

If this episode helped you see midlife differently, share it with a friend and leave a rating so more women can find it. Send Kate your takeaways by email or DM and tell Ashley you came from the show.

Health Disclaimer

Spring Cleanse: https://ayurvedicliving.institute/kitchari-cleanse-ayurveda-spring

Connect with Kate: https://www.healwithkate.org

Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership

57. The Prepared Kitchen: Ayurvedic Meal Prep for Busy Weeks

Wed, 05 Nov 2025 05:03:00 -0400

In this solo episode, Kate shares the low-lift routines that keep her nourished all week: the exact groceries she buys, what she soaks at night, her quick morning setup, how she uses an Instant Pot without babysitting the stove, and why cooked water can be a total game-changer for hydration and digestion. Expect straightforward practices—soaked legumes, a pot of greens, a weekly chutney, and a simple condiment strategy—so you’re never stuck at the snack cabinet again.

What You’ll Learn

Why preparedness (not perfection) keeps your digestion calm and your energy steady
How to shop twice weekly for fresher produce with less waste
The three legumes Kate never runs out of (and why small beans are easier to digest)
A realistic evening soak + morning cook routine for grains and legumes
How to make and use cooked water to hydrate without feeling water-logged
The tempering trick (ghee + spices) that makes any pot taste satisfying
Smart make-ahead moves: sweet potatoes, winter squash, mung sprouting, weekly chutney
Exactly when pressure cooking saves the day (and when stovetop is simpler)

Quick Breakdown

Grocery rhythm and seasonal produce
Pantry must-haves: split mung, red lentils, whole green mung; quality oils; dates; almonds; tahini; yogurt; eggs
Evening: soak legumes/grains; set yourself up to want your home food tomorrow
Morning: cook water, prep spices/veg, quick oatmeal/legumes, chia “pooper”
Digestive teas: coriander, ginger, fennel variations
Make-ahead: sweet potatoes/winter squash in the toaster oven; weekly chutney; simple raita
Sprouting green mung for winter “fresh”
Pressure cooker/Instant Pot basics (hands-off time, add water if needed)
Constipation-friendly choices and why small beans + ghee help many listeners

Kate’s Core Shopping List

Legumes: split mung, red lentils, whole green mung
Greens: kale/collards/broccolini + weekly cilantro or parsley
Grains: rice (white/basmati/jasmine), quinoa (rotate)
Oils/Fats: ghee, good olive oil, butter (optional), avocado oil (good brand)
Condiments: tahini, almonds, Medjool dates, full-fat plain yogurt
Add-ons: lemons/limes, eggs, heirloom sourdough (optional, as tolerated)

Make-Ahead Ideas

Night: soak legumes/grains; soak almonds (peel AM)
Morning: boil cooked water (10 minutes); start Instant Pot (5 minutes under pressure for many recipes); chop greens; start chia-water
Weekly: roast 3–4 sweet potatoes or a winter squash; one seasonal chutney; a jar of raita (yogurt + cucumber + salt/pepper)
Anytime: sprout green mung (1–2 days) for quick add-ins

Equipment Mentioned

Large pot for cooked water (stainless or ceramic)
Instant Pot/electric pressure cooker (optional, helpful)
Toaster oven with timer (great for sweet potatoes/squash)
Mortar & pestle (optional, for cracking seeds)

Resources & Links (referenced in the episode)

Episode 53: What to Eat When You Don’t Know What to Eat (find it in your podcast feed)
Spice box basics: cumin, mustard seed, coriander, ginger, cinnamon, cardamom
Kate's Favorite Herbal coffee: Herbal Coffee Substitute

Call to Action

Try one new prep habit this week (even just soaking legumes or making cooked water).
Share this episode with a friend who wants easier digestion and lower-stress cooking.
Tell Kate what you’re prepping this week—tag @healwithkate

Health Disclaimer:

Spring Cleanse: https://ayurvedicliving.institute/kitchari-cleanse-ayurveda-spring

Connect with Kate: https://www.healwithkate.org

Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership

56. Beyond Kitchari: Real-World Ayurvedic Meals for Busy Lives

Wed, 29 Oct 2025 05:22:00 -0300

Cookbook author and Ayurvedic educator Claire Ragozzino joins Kate to talk about real Ayurvedic eating—beyond dogma and into daily life. They explore how routine and relaxation transform digestion, why many of us actually need more nourishment (not less), and how an omnivorous approach can be deeply aligned with Ayurvedic principles. Claire shares how she meal-preps on Kauaʻi, why porridges and stews are her anchors, and how sourcing food locally (and ethically) connects us back to the ecosystems we live in.

In this episode:

Claire’s path to Ayurveda: from teen digestive struggles and raw food detours to classical texts and real nourishment.
The “omnivore” conversation: how meats, dairy, and grains fit into Ayurvedic energetics; why diversity matters.
Routine + relaxation: the two most important (and most overlooked) Ayurvedic keys to digestion.
Pantry & prep: glass-jar spices, grains/legumes/seeds, weekly sauces, and Instant-Pot strategies.
Sourcing food well: CSAs, farmers’ markets, hunting culture on Kauaʻi, and paying attention to place.
Bioregional cooking: translating rasa/virya/vipāka to your local ingredients.
When beans don’t love you back: what to do when kitchari isn’t medicine for your body.
Books that inspire: living traditions, local food systems, and staying curious.

Guest Bio

Claire Ragozzino is a writer, photographer, and Ayurvedic educator based on Kauaʻi. Author of Living Ayurveda (Shambhala/Roost), she brings a background in sociocultural anthropology and years in the kitchen to make Ayurveda practical, beautiful, and doable. Her forthcoming book, The Omnivore’s Ayurveda Cookbook, explores classical Ayurvedic nutrition for modern eaters—embracing diversity, local sourcing, and food that truly nourishes. Claire teaches cooking classes, leads cleanses, and shares recipes and resources on her website.

Resources & Links (as referenced in the conversation)

https://vidyaliving.com
https://www.instagram.com/claireragz/
https://www.facebook.com/VidyaLiving/
Books mentioned: Living Ayurveda; The Omnivore’s Ayurveda Cookbook (forthcoming)
Also referenced: Dr. Lad’s primer; “Eat Wheat” by Dr. Douillard; Animal, Vegetable, Miracle by Barbara Kingsolver
Kate’s books and programs: healwithkate.org

Call to Action

Try this: Pick one meal this week to anchor with the six tastes—salt, pepper, and lime on top of a warm grain or stew. Notice how you feel.
Share your takeaways: Tag @healwithkate and tell us your number-one kitchen tweak from this episode.
Subscribe & review: Your reviews help more people find real-world Ayurveda.
Join the newsletter: Simple seasonal tips at healwithkate.org.

Health Disclaimer:

Spring Cleanse: https://ayurvedicliving.institute/kitchari-cleanse-ayurveda-spring

Connect with Kate: https://www.healwithkate.org

Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership

55. Fix Dry Skin the Ayurvedic Way: Oils, Scrubs, and Warm Hydration

Wed, 22 Oct 2025 05:00:00 -0300

Dry skin showing up already? In this solo, Kate shares Ayurveda’s whole-body approach to dryness—how to exfoliate without stripping, why oiling before a hot shower matters, which fall oils absorb best, and how to hydrate at the cellular level with hot water, soups, and a simple evening milk tonic. Plus, the once-a-week mung bean body scrub (with a cleanup hack) that makes a big difference when you’re feeling “lizardy.”

What You’ll Learn

If it’s dry on your skin, assume dryness is present system-wide.
External care: dry brush vs. mung scrub; oil before shower; minimal soap; ear + nose oiling; sesame/almond/sunflower/jojoba blends for fall.
Internal care: hot water sips; soupy, stewy meals; ghee/olive/avocado/hemp/flax (don’t heat hemp/flax); evening milk tonic with spices + a little ghee.
Weekly reset: 15-minute whole-body mung bean “mask” + towel/tablecloth trick.

How-To (quick)

Most days: light dry brush → warm oil before hot shower → minimal soap → pat dry.
Weekly: oil → gentle mung paste scrub → rest 15 min → wipe off most paste → quick rinse.
Eat your hydration: soups/stews; add a teaspoon of ghee per meal for a week, then reassess.

Resources mentioned

Abhyanga basics, garshana gloves, mung bean scrub, evening milk tonic ideas, seasonal oil swaps (see resources at Heal with Kate).

Call to Action

Try the oil-before-shower routine for one week and tell us how it went—tag @healwithkate. Share this with a friend who’s already feeling “lizardy.”

Health Disclaimer

Spring Cleanse: https://ayurvedicliving.institute/kitchari-cleanse-ayurveda-spring

Connect with Kate: https://www.healwithkate.org

Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership

54. Ayurveda in the Kitchen: Seasonal Hydration, Food Combining & Fall Cooking

Wed, 15 Oct 2025 05:30:00 -0300

Author and teacher Kate O’Donnell sits down with Mysore-based cook and educator Sahana Murthy to explore seasonal eating, real hydration, and the quiet genius of traditional South Indian cooking. You’ll learn why soupy meals hydrate better than constant water chugging, when to lean on salted buttermilk (and when not to), how to make coriander “coffee” to cool excess pitta, and why food combining matters for digestion. Sahana shares travel hacks, fall-friendly meals, and a simple approach to cooking that nourishes more than it performs.

What You’ll Learn

Hydration, actually: Why soups, dals, and stews “hold” hydration better than plain water; when salted buttermilk helps—and when to skip it.
Coriander “coffee”: A cooling, pitta-pacifying alternative to coffee, made by roasting and brewing coriander seeds; delicious with milk and a touch of jaggery.
Seasonal smarts: How fall’s dryness calls for more oils, squashes, and cooked foods. Why spicy heat belongs more to true winter.
Food combining basics: Traditional pairings (like ash gourd + beans) that support agni and what to avoid if you run hot or feel heavy.
North vs South Indian: Why restaurant-style North Indian can feel heavy for many, and how lighter South Indian staples (idli, lemon rice, mung dal) digest more cleanly.
Travel toolkit: Simple routines for dry climates—abhyanga (oil massage), triphala (when appropriate), and choosing lighter restaurant options.

About Our Guest — Sahana Murthy

Sahana is a Mysore-based cooking teacher and founder of a home-grown kitchen project that blends traditional South Indian recipes with practical Ayurvedic wisdom. Raised in a family steeped in Ayurveda, she teaches in-person classes in Mysore, cooks for retreats, and offers periodic live online sessions. Her work centers on food as nourishment, balance, and vitality—not performance.

Mentioned in the Episode

Coriander “Coffee” (cooling, pitta-friendly): roast whole coriander seeds to a dark hue, grind, then brew like tea; enjoy plain or with milk and a touch of jaggery.
Salted Buttermilk (Chaaz/Neer Mor): 1 part plain yogurt to ~4 parts water; churn until very thin; add a pinch of salt and a little asafoetida. Prefer midday in hot weather.
Kate’s books for methods and recipes referenced:
- Everyday Ayurveda Guide to Self-Care — buttermilk & hydration guidance
- The Everyday Ayurveda Cookbook — dals, kitchari, seasonal meals
- Everyday Ayurveda for Women’s Health — contributions from Sahana on black sesame balls

Resources & Links

Kate O’Donnell & books: healwithkate.org
Sahana’s IG: https://www.instagram.com/rasayanamysorekitchen?igsh=MWN1c2MwOTJxMG42aA==
Sahana’s Website: https://www.rasayanamysorekitchen.com/about

Call to Action

Try the coriander coffee this week—swap one caffeinated beverage and notice the difference.
Make one soupy lunch (dal, rasam, or brothy veggies) on three days this week and track energy + digestion.
Share your results: tag @healwithkate so we can cheer you on.

Health Disclaimer

Spring Cleanse: https://ayurvedicliving.institute/kitchari-cleanse-ayurveda-spring

Connect with Kate: https://www.healwithkate.org

Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership

53. What To Eat When You Don’t Know What To Eat: Fast Ayurvedic Meals For Fall

Wed, 08 Oct 2025 03:03:00 -0300

Feeling hungry, unprepared, and tempted by the snack cabinet? In this solo episode, Kate shares her real-life Ayurvedic plan for those “what do I eat?” moments—especially in fall. You’ll learn easy, grounding meals that come together quickly: 15-minute dals and greens, creamy porridges, tortillas with eggs or beans, “eggs + greens” anytime meals, and the evening hot-milk ritual for deep sleep. You’ll also hear Kate’s minimal prep habits (chia soaks, toasted pepitas, soaked almonds) that make fast meals possible, plus exactly how she navigates cheese, grains, fats, and variety without stress.

What You’ll Learn

Why perfection isn’t required: whole-food choices that work in real life
The two-meal rhythm Kate uses most days (mid-morning + early evening)
The “fast soup” formula: split moong or red lentils + 1 green + tempering
Breakfast done: soaked grain porridge with spices, nuts, and ghee
Tortilla magic: corn or almond-flour tortillas with cheese/eggs/beans/greens
The anytime fallback: eggs + Swiss chard (or kale)
Smart add-ons: toasted pumpkin seeds, fresh parsley/cilantro, coconut milk
Nighttime comfort: spiced hot milk with almonds/dates to ground and sleep
Gentle notes on cheese (goat vs cow) and why spice matters for digestion
Minimal prep that changes everything: soak, toast, and keep greens on hand

This episode includes

A Reality check: Ayurveda without the perfection pressure
Great Morning moves: soak chia; soak grains; simple porridge build
Fast lunch/dinner: 20-minute dal + one green + tempering
Snack strategy: keep “crunch” small; use toasted pepitas instead
Tortilla & egg ideas: huevos-ish, beans, quick greens, simple sauces
Eggs + greens: one-pan, spiced, eaten plain or with toast/tortilla
Protein treats: almond-flour cookies as warm, quick add-ons
Evening nightcap: spiced milk variations that truly satisfy
Prep mindset: soak, toast, stock tortillas and fast-cooking greens

Quick Recipes (mini blueprints)

15-Minute Dal & Greens
- Rinse red lentils or yellow split moong.
- 1 cup dal + 4 cups hot water, bring to boil with fall spice mix + ginger.
- Add 1 chopped veg (Swiss chard stems early; leaves at end).
- Simmer ~20 min; temper ghee + mustard + cumin; salt; black pepper.
Breakfast Porridge
- Soak oats or quinoa; cook with water + splash canned coconut milk.
- Spice with cardamom, cinnamon, ginger; add teaspoon ghee; top with nuts.
Tortilla Stack
- Warm corn or almond-flour tortillas with cheese (optional).
- Add fried egg or beans; salsa or simple aioli; quick Swiss chard toss.
Eggs + Greens
- Sauté Swiss chard in ghee; add whisked eggs + spice; cook till set.
Spiced Evening Milk
- Warm milk of choice with cinnamon, cardamom, ginger; option: turmeric, honey/maple, blended almonds/dates; whisk in a little ghee if needed.

Resources & Relevant Links

Kate’s books & recipes: healwithkate.org
Ayurvedic Living Institute programs & community: ayurvedicliving.org
Basic pantry: split moong (mung dal), red lentils, ghee, coconut milk, Swiss chard, pumpkin seeds, tortillas (corn/almond-flour), chia seeds, ginger, cinnamon, cardamom

Call to Action

Try one “emergency meal” this week and tell Kate your favorite variation.
Join Kate on Instagram @kateodonnellayurveda and share your bowl.
Subscribe, rate, and review Everyday Ayurveda with Kate to support the show.
Get on the newsletter for recipes and seasonal practices: healwithkate.org

Health Disclaimer:

Spring Cleanse: https://ayurvedicliving.institute/kitchari-cleanse-ayurveda-spring

Connect with Kate: https://www.healwithkate.org

Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership

52. How to Find the Right Ayurvedic Practitioner for Your Health Needs

Wed, 01 Oct 2025 05:22:00 -0300

In this episode of Everyday Ayurveda with Kate, Kate O’Donnell sits down with Ayurvedic doctor and podcast host Sasha Bershadsky for an eye-opening look at how Ayurveda is taught, practiced, and evolving in the United States.

Many listeners ask:

What’s the difference between an Ayurvedic health counselor, practitioner, and doctor?
How do you know who to see—and for what kind of health concerns?
What kind of training do Ayurvedic doctors in the U.S. actually receive?
Will insurance ever cover Ayurvedic care?

Sasha shares her remarkable journey from the corporate advertising world in New York City to eight years of Ayurvedic study, culminating in her doctoral certification with Kerala Ayurveda Academy. She explains the sacrifices and courage it took to commit fully to Ayurveda, and why she believes integration with Western medicine is the future.

This conversation is a must-listen if you are:

Considering a career in Ayurveda
Wondering what level of practitioner is right for you
Curious about how Ayurveda is being standardized in the U.S.
Seeking guidance on what to look for when choosing an Ayurvedic professional

What You’ll Learn in This Episode:

The differences between counselors, practitioners, and Ayurvedic doctors
What Ayurvedic education looks like today in the U.S.
How Sasha balanced freelance corporate work while studying Ayurveda
The role of courage, faith, and sacrifice in following a calling
Practical tips for finding the right Ayurvedic practitioner
How Ayurveda could integrate with Western medicine in the future

Connect with Sasha Bershadsky:

Website: https://www.ojasoasis.com
Podcast: Ojas Oasis : https://podcasts.apple.com/us/podcast/ojas-oasis-ayurvedic-wisdom-and-healing/id1615242839
Instagram: https://www.instagram.com/sashabershad/

Suggested Resources & Links:

National Ayurvedic Medical Association (NAMA) Practitioner Directory: https://www.ayurvedanama.org
Kerala Ayurveda Academy: https://www.keralaayurveda.us
California College of Ayurveda: https://www.ayurvedacollege.com

Health Disclaimer

Spring Cleanse: https://ayurvedicliving.institute/kitchari-cleanse-ayurveda-spring

Connect with Kate: https://www.healwithkate.org

Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership

51. Fall Foods That Strengthen Digestion

Wed, 24 Sep 2025 05:29:00 -0300

As the season cools and dries, your body changes too. Kate shares exactly how to pivot your meals toward warm, moist, grounding foods, plus easy spice pairings and a gentle two-week transition mindset that protects digestion at the seasonal “joint” (the ṛtu sandhi). Expect soups and stews, cooked fruit, warm water rituals, and smart use of fat and seeds. If you’re feeling the first signs of dryness—skin, eyes, stools—this episode gives you simple, delicious ways to respond.

What You’ll Learn

Why fall is naturally “cleansing” and how a short, simpler diet window helps digestion recalibrate.
Core fall cooking shifts: soups/stews, cooked fruit, warm (not cold) drinks, and more oil.
Spices that stoke agni (digestive fire) without overheating: ginger, cumin, cinnamon, coriander, fennel, turmeric.
When to avoid potential irritants (e.g., caffeine, nightshades, nuts during a cleanse window).
Moisture matters: adding ghee, olive, coconut, sesame, flax, or hemp (used appropriately).
Practical pantry habits: toasted seed toppers, a go-to dressing or tahini sauce, and a thermos of hot water.
Mindful eating cues: sit down, breathe, and let the nervous system settle before meals.

Episode Highlights (Breakdown)

Seasonal logic: Cold + dry outside calls for warm + moist in your bowl.
Soups & stews: Blend greens with veggie broth, coconut milk, ginger, and cumin; add a scoop of cooked grain for texture.
Beans for gentle detox: think mung beans (and classic kitchari) cooked very soft.
Cooked fruit > raw fruit in cold weather: sautéed apples with ghee + cinnamon, stewed pears, stewed prunes.
Warm water ritual: swap the water bottle for a thermos; consider plain hot water between meals.
Fats & oils: increase slightly if you notice dryness (skin, eyes, stools).
Seeds = mineral boost: toast pumpkin/sunflower; finish with ume plum vinegar or tamari as a daily topper.
Dressings you’ll use: olive/hemp/flax oil with ume plum or balsamic, herbs; or a lemon-tahini drizzle.
Root veg & squash love: carrot, beet, fennel, kale, collards, winter squash + coconut milk + red lentils + ginger = fall gold.
Eating posture: sit, slow down, and skip screens to keep wind (vāta) from spiking.

Mentioned in this episode:

Kate O’Donnell / Ayurvedic Living Institute: healwithkate.org
Kate’s cookbooks & fall recipes: https://healwithkate.org/book-tour
Fall Community Cleanse: https://ayurvedicliving.institute/kitchari-cleanse-ayurveda-fall

Call to Action

Join Kate’s Fall Community Cleanse (10 days of gentle transitions, spices, and guided routines).
Grab the Everyday Ayurveda Cookbook for the fall section (soups, stews, cooked fruits).
Try the thermos swap: carry hot water for one week and notice the difference.
Share your fall bowl: Tag @healwithkate with your soup/stew and seed topper!

Spring Cleanse: https://ayurvedicliving.institute/kitchari-cleanse-ayurveda-spring

Connect with Kate: https://www.healwithkate.org

Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership

50. From Rope to Remedies: The Real Story of Hemp and CBD

Wed, 17 Sep 2025 04:05:00 -0300

Everywhere you look, there’s another shop selling cannabis products. But how do you separate hype from helpful? Kate welcomes Stefanie Reiser of Acknowledge Farms back to demystify hemp, CBD, THC, and the often-mentioned but rarely explained CBDV. They trace hemp’s history in the U.S., unpack how research and regulation shape today’s products, and explain why regenerative, organic farming can influence how you feel a tincture or gummy. You’ll learn what the endocannabinoid system is, what the “entourage effect” means, how terpenes matter, why micro-dosing THC can be useful for some people, and simple steps to shop without overwhelm. If you’ve ever stood in a dispensary thinking “where do I even start,” this one’s for you.

Episode Breakdown

Why stores are everywhere and why it’s so confusing
Hemp vs. marijuana: the real (legal) distinction and why it matters
How prohibition slowed research, and who’s doing the best work today
Regenerative farming 101: biodiversity, soil health, and product efficacy
The endocannabinoid system in plain English
CBD, THC, CBDV, CBG, CBN: what these acronyms actually mean
Terpenes like limonene, pinene, and why smell can hint at effects
Micro-dosing THC with CBD: when it helps and when it doesn’t
Bioavailability: why oil choice (long-chain vs medium-chain) can change results
How to shop a dispensary or online store with confidence
“Start low, start slow”: a kinder protocol for testing what works for you

Guest Bio

Stefanie Reiser is the Founder/CEO of Acknowledge Farms, a regenerative, organic hemp farm and wellness company based in Maryland. A former policy professional and Washington Business Journal “Women Who Mean Business” honoree, Stefanie brings a rare blend of ag policy expertise and hands-in-the-soil farming to plant medicine. Acknowledge Farms focuses on biodiversity, soil regeneration, and transparent, education-first product development.

Relevant Links

5 Essential Things to Know about Cannabidivarin
Exploring CBDV: A New Frontier in Cannabinoid Wellness
Cannabidivarin alleviates neuroinflammation by targeting TLR4 co-receptor MD2 and improves morphine-mediated analgesia -- National Library of Medicine
Cannabidivarin-rich cannabis extracts are anticonvulsant in mouse and rat via a CB1 receptor-independent mechanism -- National Library of Medicine
Misunderstood: A Brief History of Hemp in the US

Call To Action

Try Kate’s “start low, start slow” protocol this week: pick one product, one time of day, and journal your results for 5 days.
Subscribe, rate, and review the show to help more listeners find practical, trustworthy guidance.
Share this episode with a friend who’s CBD-curious but overwhelmed.

Health Disclaimer

Spring Cleanse: https://ayurvedicliving.institute/kitchari-cleanse-ayurveda-spring

Connect with Kate: https://www.healwithkate.org

Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership

49. Should It Be a Book, Podcast, or Substack? A Practical Guide to Publishing

Wed, 10 Sep 2025 03:22:00 -0300

In this solo teaching, Kate gets real about finishing creative work—and whether your idea truly needs to become a book. She walks through practical next steps for authors and educators (hello, market comps and outlines), and widens the lens: podcasts, audio, YouTube, and Substack might serve your message—and your audience—better right now. If publishing is your path, you’ll hear where to start, how to think like a marketer (not just a writer), and why building audience before pitching changes everything.

What You’ll Learn

Should it be a book? A simple litmus test to decide if your idea requires long form—or if audio, video, or Substack serve you better.
Your first move (it’s not writing): Use publisher proposal prompts to clarify audience, comps, and the actual problem your book solves.
Market comps that matter: How to read the field, then let it go so you can write your book.
Outlines that flex: Why your outline is “meant to be broken” and how to rearrange chapters as your thinking matures.
Audience before agent: The honest reason publishers ask about reach (newsletter, socials, podcast downloads).
Self-publish vs. traditional: On-demand printing, hybrid routes, and why self-publishing now doesn’t preclude a future deal.
Teacher advantage: Turning lectures, sessions, and talks into manuscripts using transcripts + connective tissue.
Ayurvedic sensibility for creators: Right-sizing the project, steady rhythm over grind, and sustainable focus.

Key Takeaways

Format follows function. If your core message must be said in 20–40K words, book it. If not, consider audio, video, or Substack to share sooner and iterate.
Start with comps and audience. Proposals make you think like a publisher: Who is this for? What’s different? Why now?
Build your platform. Visibility isn’t vanity—it’s how your work is found, read, and sustained.

Resources Mentioned (as referenced in the conversation)

Publisher proposal pages (e.g., Penguin Random House, Simon & Schuster, Shambhala Publications)
Substack for writing + audience building
YouTube & podcasts for sharing ideas in audio/video
Using AI tools to research keywords and audience questions (e.g., “what are people searching for right now?”)
Transcripts from lectures/teachings as manuscript seeds

👉 Want Kate to cover another behind-the-scenes topic? Email me at kateodonnell.ayurveda@gmail.com

Health Disclaimer

Spring Cleanse: https://ayurvedicliving.institute/kitchari-cleanse-ayurveda-spring

Connect with Kate: https://www.healwithkate.org

Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership

48. Why Women Thrive When They Live by Energy Cycles

Wed, 03 Sep 2025 05:33:00 -0300

In this episode of Everyday Ayurveda with Kate, Kate O’Donnell is joined by longtime friend and colleague Nea Ferrier, a Level 2 Authorized Ashtanga Yoga teacher, international retreat leader, and founder of Nilaya House in Dubai. Together, they explore the interplay of yoga, Ayurveda, and entrepreneurship, with a particular focus on how women can align with life stages and menstrual seasons to live more integrated, balanced, and joyful lives.

Nea shares her journey from the hedonistic nightlife of Hong Kong to becoming a respected yoga teacher and business owner in Dubai. She opens up about her relationship with alcohol, the discipline of daily practice, and the importance of embracing life’s pleasures without guilt. Kate and Nea also dive into the Ayurvedic and yogic framework of the four aims of life (Purusharthas)—Dharma, Artha, Kama, and Moksha—and how these can guide us through the many seasons of living.

The conversation also highlights Nea’s work as a Menstruality Mentor, her passion for teaching women to honor their cycles, and practical ways to manage energy, productivity, and self-care throughout perimenopause and beyond.

Episode Breakdown

Nea’s journey from Hong Kong’s party scene to the yoga path
The four aims of life and how they support balance and purpose
Living in sync with menstrual and life seasons
Navigating perimenopause with awareness and self-compassion
The connection between discipline, pleasure, and sustainable practice
Building and running Nilaya House in Dubai as a yogi entrepreneur
Why women thrive when they schedule work and rest around energy cycles
How yoga practice and business success share the same foundation

Guest Bio

Nea Ferrier is a Level 2 Authorized Ashtanga Yoga teacher (2010) and founder of Ashtanga Yoga Dubai and the yoga school Nilaya House. Teaching internationally since 2008, she has been a guest teacher across Asia, Europe, and the Middle East. A student of yoga for 20 years, Nea continues to study Ayurveda, Tantra, and Vedic chanting. She is also a certified Menstruality Mentor with The Red School, sharing menstruality as a profound spiritual practice for women. Nea’s compassionate, intuitive teaching style empowers students to find balance between effort and ease in practice, life, and business.

Learn more about Nea Ferrier:

🌐 Website: neaferrieryoga.com

📸 Instagram: @neaferrieryoga

Call to Action

Ready to live in rhythm with your body and life seasons? Tune into this conversation with Kate and Nea for tools, stories, and inspiration—and don’t forget to explore Kate’s books and upcoming retreats for deeper support.

Health Disclaimer:

Spring Cleanse: https://ayurvedicliving.institute/kitchari-cleanse-ayurveda-spring

Connect with Kate: https://www.healwithkate.org

Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership

47. Back-to-School Balance: Ayurvedic Routines for Fall Stress

Wed, 27 Aug 2025 05:28:00 -0300

Back-to-school season isn’t just about school supplies and new schedules—it’s also a time of significant change for body and mind. In this episode of Everyday Ayurveda with Kate, host Kate O’Donnell explores how both seasonal shifts and cultural transitions (like returning to school or work routines) can stir up anxiety, digestive upset, and sleep disturbances. Drawing from Ayurveda’s timeless wisdom, Kate offers practical strategies to bring balance and rhythm back into your life.

What You’ll Learn in This Episode:

Why fall transitions often trigger Vata imbalance
The connection between sudden schedule shifts and anxiety
How to gradually adjust sleep and mealtimes for better balance
Ayurvedic food strategies for easing digestion during change
Why simple, warm meals help during transitional periods
Easy practices to ground your nervous system in September
Evening routines to support sleep and calm the mind

This is a solo episode with Kate O’Donnell, Ayurvedic practitioner, bestselling author, and founder of the Ayurvedic Living Institute. Kate has been teaching and practicing Ayurveda for over 25 years, making ancient wisdom accessible for modern lives.

Health Disclaimer:

Spring Cleanse: https://ayurvedicliving.institute/kitchari-cleanse-ayurveda-spring

Connect with Kate: https://www.healwithkate.org

Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership

46. How Processed Oils Harm Digestion (and What Ayurveda Says to Do Instead)

Wed, 20 Aug 2025 05:29:00 -0300

Kate O’Donnell welcomes Dr. John Douillard, DC, CAP, a pioneer in Ayurveda and modern health integration. Together, they explore some of the most confusing and most-asked questions in wellness today: Which cooking oils are truly healthy? How do we eat seasonally in a modern world? And how can breathwork provide nourishment as powerful as food itself?

Dr. John shares his personal journey from competitive triathlete to living in India, studying Ayurveda, and eventually creating LifeSpa.com, one of the largest online Ayurvedic resources. He explains why processed oils are so damaging to digestion, how seasonal diets build resilience and metabolic flexibility, and why breathing through the nose can change everything from anxiety to immunity.

This episode is a masterclass in bringing ancient wisdom and modern science together.

What You’ll Learn in This Conversation

The difference between saturated and polyunsaturated fats
Why processed seed oils harm digestion and the liver
The role of bile, stomach acid, and enzymes in overall health
How seasonal eating builds metabolic flexibility
Why stress is at the root of modern metabolic syndrome
The connection between breathwork, oxygen efficiency, and longevity
How protein needs change as we age
The deeper wisdom of Ayurveda for the “Vata years” of life

About Dr. John Douillard

Dr. John Douillard, DC, CAP, is a globally recognized leader in Ayurveda, natural health, and nutrition. With over 40 years of experience, he has helped more than 100,000 patients as the founder and director of LifeSpa. A former Director of Player Development for the New Jersey Nets NBA team, Dr. John is also a bestselling author of seven books, including Eat Wheat and The 3-Season Diet. His podcast, Ayurveda Meets Modern Science, continues his mission of bridging ancient wisdom with modern research.

Links & Resources

Dr. John Douillard’s Website: lifespa.com
Article on Cooking Oils: https://lifespa.com/health-topics/liver-gallbladder/cooking-oils
Subscribe to Dr. John’s Newsletter: LifeSpa Newsletter
Podcast: Ayurveda Meets Modern Science
Instagram: @lifespa
YouTube: LifeSpa Channel

If you loved this conversation, be sure to subscribe to Everyday Ayurveda with Kate and share this episode with a friend who’s confused about oils or curious about seasonal eating. Leave us a review to help more people discover how Ayurveda can bring balance and vitality to everyday life.

Health Disclaimer:

Spring Cleanse: https://ayurvedicliving.institute/kitchari-cleanse-ayurveda-spring

Connect with Kate: https://www.healwithkate.org

Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership

45. Ancient Ayurvedic Secrets for Strong, Healthy, and Lustrous Hair

Wed, 13 Aug 2025 05:23:00 -0300

Hair loss, thinning, and lackluster strands are often blamed on products, genetics, or age — but Ayurveda sees the story differently. In this episode, Kate O’Donnell takes you beyond shampoos and serums into the deep connection between your bones, digestion, stress, and hair health. You’ll learn how hair is considered an upadhatu (secondary tissue) of the bones, why fats and proteins are essential, and how stress, grief, and poor digestion show up in your hair, nails, and teeth.

From foods rich in omega-3s and minerals to scalp massage rituals with cooling oils, Kate offers practical tools to nourish your hair from the inside out. She shares her personal experience with stress-related hair loss, the role of seasonal cleanses in fat metabolism, and how small Ayurvedic rituals — from ginger-spiced milk tonics to weekly head massage — can restore luster, thickness, and strength to your hair.

What You’ll Learn in This Episode:

How Ayurveda views hair as a reflection of bone health
Foods and spices that nourish hair from within
The role of stress, grief, and sleep in hair loss
Why digestion is key to getting nutrients to your hair
Ayurvedic herbs and oils for scalp massage
The surprising benefits of flax seeds, sea moss, and Brazil nuts
The difference between Vata and Pitta hair loss patterns
Safe and effective ways to support hair during times of stress

Call to Action:

Your hair tells a story — about your digestion, your stress, your sleep, and your self-care. Start small: try a weekly head massage, add flax or chia seeds to your meals, and notice the difference. Share your hair journey with Kate on Instagram @kateodonnell.ayurveda

Health Disclaimer:

Spring Cleanse: https://ayurvedicliving.institute/kitchari-cleanse-ayurveda-spring

Connect with Kate: https://www.healwithkate.org

Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership

44. Is Your Skin Dry, Stressed, or Aging? Ayurveda Has an Oil for That

Wed, 06 Aug 2025 04:30:00 -0300

In this practical and passionate solo episode, Kate O’Donnell unpacks the Ayurvedic ritual of oil massage—known as Abhyanga—and shares everything you need to know to make it a regular part of your wellness routine. Whether you’re looking to improve your skin, calm your nerves, age with grace, or detox gently, this episode offers a complete guide to integrating this timeless practice into your life. Kate walks you through the how, why, and when of oil massage, including shortcuts, contraindications, and her favorite oils for every body type.

What You’ll Learn

How Ayurvedic oil massage nourishes skin, nerves, and the lymphatic system
Why morning is the ideal time for Abhyanga—and when evening is better
The difference between sesame, coconut, almond, and herbal oils
A simple step-by-step massage guide (including the “quickie” version)
When not to oil (hint: indigestion, menstruation, and more)
Why sneha means both oil and love in Sanskrit—and what that means for your practice
How to upgrade your shower routine into a healing ritual
Travel tips for keeping your oiling practice alive on the go
Common misconceptions about using grocery store oils
Links to Kate’s favorite oils (with discount codes!)

Resources + Links

🌿 Kate’s Favorites Page (Massage Oils + Discounts): https://ayurvedicliving.institute/our-favorites
📩 Contact Kate: hello@ayurvedicliving.institute
📸 Instagram: @kateodonnell.ayurveda

Call to Action

Feeling inspired? Try oil massage this week and tell us how it goes! Send your questions or share your experience via Instagram @kateodonnell.ayurveda or by email. And stay tuned for next week’s episode on Ayurvedic hair health—yes, more oils are involved!

Health Disclaimer

Spring Cleanse: https://ayurvedicliving.institute/kitchari-cleanse-ayurveda-spring

Connect with Kate: https://www.healwithkate.org

Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership

43. What Ayurveda Gets Right About Oils (and Modern Beauty Misses)

Wed, 30 Jul 2025 03:00:00 -0300

Why is Ayurveda so obsessed with oils? In this beautifully textured conversation, Kate O’Donnell welcomes Osi Mizrahi—founder of OSI Oils—to explore the sacred role of oils in Ayurvedic practice. From cooking herbs for three days to customizing breast, belly, and hair oils, Osi shares her personal healing journey, business wisdom, and why oil is truly love (Sneha). You’ll learn what oils to use, how to use them, and even how to keep your sheets and shower clean in the process. This episode is an inspiring celebration of Ayurvedic ritual, slow beauty, and living from the inside out.

In This Episode with Osi Mizrahi:

What makes Ayurvedic oil preparation so unique
Why Sneha means both “oil” and “love” in Sanskrit
The importance of warming oil, self-massage, and ritual
How Ayurvedic oils support digestion, hormones, skin, and nervous system regulation
Osi’s favorite tips for keeping your linens and pipes clean
The emotional and spiritual benefits of daily oiling
A candid discussion on authenticity, entrepreneurship, and the business of healing

Guest Bio:

Osi Mizrahi is the founder of OSI Oils, a wellness brand rooted in Ayurvedic tradition and slow beauty. Her hand-crafted oils are made in small batches using classical methods and ethically sourced herbs. After a deeply personal health journey, Osi became passionate about making Ayurvedic practices accessible, sensual, and joyful. She also coaches women entrepreneurs and is the author of the upcoming memoir Desert Flower.

Relevant Links:

Shop OSI Oils: https://www.osioils.com/?ref_cca=kateodonnell
Osi’s Coaching + Book: https://osimizMizrahi.com/
Follow Osi on Instagram: @osioils

Love what you heard? Be sure to subscribe, leave a review, and explore more Ayurvedic practices in Kate’s bestselling books and courses.

Spring Cleanse: https://ayurvedicliving.institute/kitchari-cleanse-ayurveda-spring

Connect with Kate: https://www.healwithkate.org

Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership

42. The Truth About Menopause and Brain Health That Every Woman Needs to Hear

Wed, 23 Jul 2025 03:09:00 -0300

In this powerful roundtable discussion, Kate O’Donnell is joined by three renowned practitioners—Dr. Scott Blossom, Jennifer Boyd, and Kimberly Giunta—to explore how perimenopause and menopause affect the heart, brain, hormones, and spirit. Together, they challenge conventional narratives, emphasizing that this sacred transition isn’t something to fix, but to support and honor. From hormone replacement therapy and bioidenticals to the role of self-breast massage, fiber intake, and spiritual trust, this conversation offers a truly integrative view of midlife wellbeing.

In this episode, you’ll discover:

Why cognitive and cardiovascular shifts occur in midlife
The surprising connection between estrogen and brain health
How to interpret the language of the menopausal heart
The truth about hormone replacement therapy (and what most women aren’t being told)
Ayurvedic, Chinese Medicine, and Functional Medicine perspectives on midlife care
How self-breast massage can enhance hormonal balance and emotional wellbeing
The importance of fiber, the microbiome, and metabolic flexibility in cognitive health
Why listening is a healing act—and how to cultivate it
How faith, trust, and community support our transformation

Guest Bios:

Dr. Scott Blossom is a Doctor of Chinese Medicine, Ayurvedic practitioner, yoga and somatics teacher, and expert in evidence-based nutrition. He specializes in cognitive decline, Alzheimer’s prevention, and holistic aging.

Jennifer Boyd, PA is an ecosychologist and integrative medicine practitioner with deep roots in women’s reproductive health, functional medicine, and psychedelic-assisted therapy.

Kimberly Giunta is a clinical Ayurvedic specialist and somatic healer who bridges classical Ayurveda with spiritual and emotional healing. Her work focuses on the wisdom of the heart, ritual, and midlife embodiment.

Relevant Links:

Kripalu Workshop- The Menopausal Heart and Brain: https://kripalu.org/presenters-programs/menopausal-heart-and-brain-ayurveda-yoga-and-functional-medicine-approaches

The Simple Breast Massage Protocol: https://www.myayurvedamentor.com/simple-breast-massage-protocol

Jennifer's Midlife Magic: Free Journal prompts for Deep Inner Listening: https://boydwellness.vipmembervault.com/products/offers/view/1185585

Kimberly on IG: @kimberlyanngiunta

Jennider on IG: @boydwellness

Scott on IG: @docblossom

Call to Action:

If this episode resonates with you, please share it with a friend going through midlife transitions. And don’t forget to leave a rating and review wherever you listen to podcasts!

Spring Cleanse: https://ayurvedicliving.institute/kitchari-cleanse-ayurveda-spring

Connect with Kate: https://www.healwithkate.org

Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership

41. Overwhelmed by Wellness Advice? Here’s What Actually Works

Wed, 16 Jul 2025 04:30:00 -0300

In this solo episode, Kate O’Donnell invites you into a candid conversation on wellness shaming, the complexities of hormone replacement therapy (HRT), and the true Ayurvedic perspective on supplementation. With equal parts compassion and clarity, Kate offers her evolving thoughts on what it means to feel confident in your health choices, how to engage with controversial wellness topics without judgment, and why prana—not pills—may be your most powerful daily nutrient.

Whether you’re navigating perimenopause, overwhelmed by conflicting wellness advice, or just wondering where Ayurveda fits in a supplement-saturated world, this episode offers a grounding voice of wisdom and truth.

🔍 Episode Breakdown

Intro to “Wellness Shaming” and how it subtly influences our health choices
Why this podcast is a shame-free, judgment-free zone
Ayurveda’s definition of true confidence and decision-making from sattva
A personal, evolving reflection on Hormone Replacement Therapy (HRT)
The Ayurvedic concern about external dependencies vs internal balance
Prana: your primary nutrient and how it trumps most supplements
How modern wellness often ignores the subtle body
Why bloodwork, bio-identicals, and lab-made vitamins can help—but only if used wisely
The importance of seasonal cleansing, rest cycles, and breathwork in self-regulation
Kate’s honest promise: to be real, responsive, and co-create this space with YOU

👤 About Kate O’Donnell

Kate O’Donnell is the host of Everyday Ayurveda, founder of The Ayurvedic Living Institute, and a renowned author of four bestselling books including Everyday Ayurveda for Women’s Health. With over 25 years of experience in Ayurveda and yoga, Kate helps students and clients integrate time-tested practices into modern life for better digestion, balanced hormones, restful sleep, and deeper connection to purpose.

Explore more at: https://healwithkate.org

📣 Call to Action

Are you ready to tune out the noise and start trusting your body’s wisdom again?

📬 Email Kate with your questions or reflections at hello@healwithkate.org

📲 Follow on Instagram @kateodonnell.ayurveda

📚 Grab a copy of Everyday Ayurveda for Women’s Health

💻 Join a cleanse or course to realign with nature and nourish your prana

⚠️ Health Disclaimer

Spring Cleanse: https://ayurvedicliving.institute/kitchari-cleanse-ayurveda-spring

Connect with Kate: https://www.healwithkate.org

Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership

40. The Yoga Practice Your Hormones Have Been Waiting For

Wed, 09 Jul 2025 03:00:00 -0300

This special replay episode features a timeless and transformative conversation between Kate O’Donnell and Emma Balnaves, senior teacher of Shadow Yoga. Originally released a year ago, this episode continues to resonate with women navigating life’s big transitions—from menstruation to menopause and beyond.

Emma shares wisdom from her decades of daily yoga practice, weaving together Ayurveda, subtle body awareness, and feminine life cycles. You’ll hear her speak frankly about perimenopause, aging, blood health, and how women’s bodies require a different approach to movement, intuition, and rest.

This is more than a yoga conversation—it’s an invitation to evolve your practice with compassion, strength, and ritual.

💫 If you’re listening in real time, you’ll also want to know: Kate and Emma are teaching a Yoga for Women workshop in Boston, September 2025. Details and registration info are linked below!

🔍 What You’ll Learn in This Episode

What Shadow Yoga is—and how it differs from mainstream yoga
Why menstruation, pregnancy, and menopause are each unique opportunities for energetic transformation
The Ayurvedic importance of blood and reproductive energy across the female lifespan
How prana, agni, and intuitive awareness shift after 35 (and why it matters)
Emma’s personal insights on menopause, grief, and spiritual practice
Tools to support your body during hormonal and energetic transitions
Why ritual, not rigor, is the real key to a sustainable women’s practice

👤 Guest Bio: Emma Balnaves

Emma Balnaves is a senior teacher and co-founder of the Shadow Yoga school, an approach to yoga rooted in the ancient principles of Hatha Yoga and the energetic body. For over two decades, Emma has worked with students around the globe, especially women seeking a deeper connection to their practice through seasonal, intuitive, and energetic awareness. Her teachings emphasize self-inquiry, strength from within, and honoring the life cycles we move through—especially for women in midlife and beyond.

🌐 Learn more about Emma’s work: https://shadowyoga.com

📖 Read her article Yoga for Women (linked in Kate’s book and the show notes below)

🔗 Resources & Links

🔗 Register for the Yoga for Women Workshop with Kate + Emma (Boston, September 2025): https://shadowyogaboston.com/program.html
📄 Yoga for Women article by Emma Balnaves
📘 The Everyday Ayurveda Guide to Self-Care by Kate O’Donnell
🌐 Shadow Yoga Website: https://shadowyoga.com

📣 Call to Action

Loved this conversation? Share it with a friend or tag @kateodonnell.ayurveda on Instagram with your takeaways.

And if you’re ready to evolve your yoga practice to meet your real life—body, hormones, intuition and all—join Kate and Emma in Boston this September for the Yoga for Women workshop.

This episode is a replay, but its wisdom is more relevant than ever.

⚠️ Health Disclaimer

Spring Cleanse: https://ayurvedicliving.institute/kitchari-cleanse-ayurveda-spring

Connect with Kate: https://www.healwithkate.org

Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership

39. Ayurveda on Coffee: Who Should Drink It and Who Shouldn’t

Wed, 02 Jul 2025 03:00:00 -0300

Is your morning cup of coffee a life-enhancing ritual—or a daily stressor for your body? In this candid solo episode, Kate O’Donnell breaks down the Ayurvedic perspective on coffee, caffeine, and the signals your body may be sending you about both. From bloat to breakouts, adrenal fatigue to mood swings, Kate explores how the bitter brew impacts digestion, hormones, and emotional well-being—especially during perimenopause and beyond.

Whether you thrive on a daily dose of java or suspect it might be messing with your system, this episode offers thoughtful insight, practical strategies, and a gentle invitation to reconsider your relationship with caffeine. You’ll also discover nourishing alternatives like dandelion root, turmeric lattes, and the Ayurvedic staple triphala—plus how to enjoy the joie de vivre of coffee without compromising your health.

In This Episode, You’ll Learn:

Why coffee works for some body types—and backfires for others
Four clear signs coffee might not be working for your system
The Ayurvedic lens on caffeine, digestion, skin health, and mood
How perimenopause and adrenal fatigue affect caffeine tolerance
The pros and cons of protein coffee and when to drink your brew
Seasonal considerations for coffee consumption
Herbal alternatives that satisfy the bitter taste (without the burnout)
How to quit or cut back without painful caffeine withdrawal
The importance of organic beans and paper filters for safe sipping
Why pleasure matters just as much as science when it comes to your morning ritual

Mentioned in the Episode:

Dandy Blend (roasted dandelion + chicory alternative)
Triphala powder for digestion and morning elimination
Turmeric golden milk and turmeric lattes
Organic, naturally decaffeinated coffee
Claudia Welch’s work on coffee and female reproductive health

Call to Action:

Take a few days to observe how your body responds to coffee. Does it energize and steady you—or throw off your digestion, skin, or mood? Let Kate know your experience over on Instagram @kateodonnellayurveda or by leaving a review and sharing the episode with a friend who’s very into their pour-over.

Listen + Subscribe:

You can listen and subscribe to Everyday Ayurveda with Kate on Apple Podcasts, Spotify, or wherever you tune into your favorite shows.

Health Disclaimer:

Spring Cleanse: https://ayurvedicliving.institute/kitchari-cleanse-ayurveda-spring

Connect with Kate: https://www.healwithkate.org

Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership

38. The Fiber Fix: Heal Hormones, Boost Detox, and Balance Naturally

Wed, 25 Jun 2025 03:27:00 -0300

What if the key to resolving your hormonal imbalance, easing perimenopause symptoms, and supporting detoxification was as simple as eating more beans?

In this episode, Kate is joined by renowned nutritionist and biochemist Karen Hurd—affectionately known as “The Bean Queen”—to explore how soluble fiber plays a vital role in removing toxins and excess hormones from the body. This deep-dive into the biochemical detox process is packed with actionable wisdom, from understanding bile recirculation to rebuilding adrenal health, and what your caffeine habit has to do with hot flashes and energy crashes.

Karen’s powerful origin story, which began with saving her daughter from pesticide poisoning, led her down a path of uncovering life-saving truths about the liver’s detox systems, hormonal regulation, and how soluble fiber can change everything—especially for women in midlife.

Whether you’re considering HRT, struggling with symptoms of estrogen dominance, or just looking for one thing to do to feel better—this is a can’t-miss conversation.

What You’ll Learn:

The three detox systems of the body and how they work
How soluble fiber helps remove excess hormones and toxins
Why your caffeine habit could be hurting your adrenals
A biochemical explanation for hot flashes and hormonal swings
Why Americans are fiber-deficient—not protein-deficient
Simple steps to safely introduce more beans into your diet
How fragrance, caffeine, and even chocolate impact hormone health
The hidden risks of hormone replacement therapy

Guest Bio:

Karen Hurd, MS, MPH, is a biochemist, nutritional consultant, and functional health pioneer known for her groundbreaking work on the role of soluble fiber in detoxification and hormonal health. Her practice was born out of personal crisis: when her 18-month-old daughter was poisoned by an organophosphate, conventional medicine gave up. Karen turned to science, food, and fierce maternal determination to save her child’s life—and succeeded. She’s been teaching and practicing for over 30 years and is the creator of the Bean Protocol. Learn more at karenhurd.com.

Resources + Links:

Karen’s Courses by Condition: karenhurd.com
Follow Karen’s podcast interviews on women’s health and detox protocols via her site
Email Kate: hello@ayurvedicliving.institute
Kate’s books and programs: healwithkate.org

Health Disclaimer:

Spring Cleanse: https://ayurvedicliving.institute/kitchari-cleanse-ayurveda-spring

Connect with Kate: https://www.healwithkate.org

Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership

37. Cool Your Summer: Ayurveda Tips to Beat the Heat Naturally

Wed, 18 Jun 2025 03:29:00 -0300

Are you feeling irritable, inflamed, bloated, or just plain overheated? Summer brings a surge of energy and sunlight—but it can also push your body out of balance. In this solo episode of Everyday Ayurveda with Kate, Kate O’Donnell breaks down what’s happening in your body during the summer season, and how to work with nature (not against it) using time-tested Ayurvedic principles. Whether you’re dealing with digestion issues, summer skin flare-ups, or mood swings, Kate offers practical, soothing, and empowering strategies to help you feel light, clear, and calm all season long.

In This Episode, You’ll Learn:

Why summer weakens the body in Ayurveda—and what you can do about it
Signs your Pitta dosha may be out of balance (hello, rashes, mood swings & acid indigestion)
How to adjust your diet to support cooling, moisture-rich digestion
The best and worst foods to eat in summer (spoiler: skip the fries)
Ayurvedic hydration hacks, including how to make your own herbal water
How air conditioning affects your doshas (and how to counteract it)
Practical food swaps, herbal remedies, and lifestyle upgrades for summer
Simple body care tips that keep you cool from the outside in
Why fruits, especially plums, are your best friend this season
How to reduce internal inflammation without giving up delicious food

Key Takeaways:

☀️ Summer increases the Pitta dosha, which can lead to inflammation, irritability, and digestive distress if not managed properly.

🥥 Cooling, hydrating foods like coconut, cucumber, and dark berries help balance heat.

🌀 Avoiding fried foods, heavy meats, strong ferments, and coffee can make a dramatic difference.

💧 Herbal waters, aloe juice, and smart hydration techniques support energy and digestion.

🛁 External practices like skipping antiperspirant and using aloe or coconut oil help regulate heat through the skin.

Kate’s Summer Favorites Mentioned in This Episode:

Cooling Herbs & Spices: Fennel, coriander, mint, cilantro, turmeric
Hydration Helpers: Aloe juice, cucumber water, lime & pink salt DIY electrolyte
Digestive Aids: Triphala tea, fresh coconut, cooked greens, and legumes
Body Care Tips: Coconut oil for dry climates; aloe gel for humid heat
Smart Meal Ideas: Red lentils with quinoa, coconut-based summer soups, lightly steamed veggies

Connect with Kate:

🌿 Follow Kate on Instagram: @kateodonnell.ayurveda

🌿 Visit the Ayurvedic Living Institute for courses & resources

🌿 Shop Kate’s books on seasonal eating and Ayurvedic self-care wherever books are sold

Subscribe & Review:

If you loved this episode, please consider subscribing and leaving a 5-star review on your favorite podcast platform. It helps more people discover Ayurveda—and supports this free offering. Thank you for being part of our healing community!

Spring Cleanse: https://ayurvedicliving.institute/kitchari-cleanse-ayurveda-spring

Connect with Kate: https://www.healwithkate.org

Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership

36. Aging Like a Yogi: Victoria Moran on Spiritual Growth and Wellness

Wed, 11 Jun 2025 03:20:00 -0300

In this episode of Everyday Ayurveda with Kate, we sit down with the wise and inspiring Victoria Moran—Oprah-featured author of Age Like a Yogi and host of the Main Street Vegan Podcast. At 75, Victoria shares honest reflections on what it truly means to age like a yogi in a youth-obsessed culture. Together, she and Kate unpack topics including Ayurveda’s role in healthy aging, the importance of strength training, the evolution of yoga, and finding authenticity in the digital age. This conversation is a gentle, humorous, and insightful invitation to embrace aging with grace, courage, and curiosity.

Episode Breakdown

Introduction to Victoria Moran: Author of Age Like a Yogi, long-time yoga practitioner, and advocate for compassionate living.
What It Means to Age Like a Yogi: Spiritual perspectives on aging with awareness and grace.
Ayurveda and Aging: How Ayurveda supports both the physical and spiritual journey of getting older.
Strength Training and Asana: Why Victoria includes weight training in her wellness regimen—and how to adapt yoga practice as joints become more Vata.
The Evolution of Yoga: Victoria’s stories from the early days of yoga in America to today’s digital yoga world.
Navigating Appearance Culture: Reflections on self-image, video culture, and authenticity.
Living Authentically: First-person vs. third-person living, and reclaiming presence and truth in modern life.
Vegan Ayurveda: Victoria’s perspective on aligning ahimsa with a plant-based lifestyle.
Closing Rituals: Victoria’s simple but powerful evening self-care practices.

Guest Bio

Victoria Moran is the author of 14 books, including Age Like a Yogi and Main Street Vegan, and has practiced yoga since her teens. She hosts the Main Street Vegan Podcast and produced the documentary A Prayer for Compassion. With 30 years of experience studying Ayurveda, Victoria brings a compassionate, grounded perspective to aging, spirituality, and holistic health. She lives in New York City and teaches around the world.

🔗 Main Street Vegan Podcast

🔗 Instagram: @victoriamoranauthor

🔗 Age Like a Yogi (Book): Link to purchase

Relevant Links

Kate O’Donnell: healwithkate.org
Victoria’s Book: Age Like a Yogi
Additional Resources: Vegan Ayurveda Recipe Guide

Call to Action

If you enjoyed this episode, please subscribe, rate, and review on your favorite podcast platform. Share with a friend who’s navigating aging, yoga, or Ayurveda—and let’s grow older together with grace and authenticity.

Spring Cleanse: https://ayurvedicliving.institute/kitchari-cleanse-ayurveda-spring

Connect with Kate: https://www.healwithkate.org

Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership

35. Understanding Weight Gain Through Ayurveda: A Practical Guide

Wed, 04 Jun 2025 02:59:00 -0300

This episode of Everyday Ayurveda with Kate O’Donnell unpacks the complex relationship between weight gain and the Ayurvedic doshas. Kate explains the different types of weight gain—Vata, Pitta, Kapha, and toxins (ama)—and shares practical tips for addressing each type. She dives deep into the root causes of weight gain, from stress and metabolic dysfunction to diet and lifestyle choices. Whether you’re feeling stuck with extra pounds or simply curious about how Ayurveda interprets weight gain, this episode offers grounded wisdom, clear guidance, and actionable steps to support your journey toward balance and well-being.

Episode Breakdown:

Introduction to Ayurveda and Weight Gain: Why Ayurveda views weight gain as more than calories in vs. out.
Types of Weight Gain:
- Kapha Type: Heaviness, stickiness, slow metabolism.
- Pitta Type: Stress-related inflammation and cortisol-driven weight gain.
- Vata Type: Puffiness from irregular eating and stress.
- Toxins (Ama): Metabolic waste impacting digestion.
Practical Solutions:
- Spices like cumin, coriander, ginger, black pepper, turmeric.
- Meal timing that supports digestion and metabolic health.
- The importance of stress management and rest.
Holistic Advice: How lifestyle and emotional health influence weight.

Call to Action: Stay connected with Kate at https://www.instagram.com/kateodonnell.ayurveda/ and email hello@ayurvediclivinginstitute.com.

Spring Cleanse: https://ayurvedicliving.institute/kitchari-cleanse-ayurveda-spring

Connect with Kate: https://www.healwithkate.org

Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership

34. How to Reverse Cognitive Decline: A New Integrative Approach

Wed, 28 May 2025 03:01:00 -0300

Metabolic flexibility might just be the missing link between your digestion and your cognition. In this illuminating episode, Kate O’Donnell is joined by Dr. Scott Blossom, a licensed acupuncturist and integrative medicine practitioner who has studied with Ayurveda legend Dr. Robert Svoboda and is certified in Dr. Dale Bredesen’s ReCODE Protocol for cognitive health.

Together, they explore the rising rates of Alzheimer’s and cognitive decline—especially among women—and uncover what the science is showing us about the root causes. From the microbiome to mitochondrial function, sleep cycles to fasting windows, this conversation will expand how you think about your own brain health, metabolism, and daily choices.

Whether you’ve watched a loved one go through dementia, you’re noticing memory changes in yourself, or you just want to be proactive, this conversation will give you tangible, evidence-informed Ayurvedic strategies for supporting brain longevity.

What You’ll Learn:

Why two-thirds of Alzheimer’s patients are women—and what you can do about it.
The six primary causes of cognitive decline
What “metabolic flexibility” really means and how to regain it
The role of the microbiome in brain health (yes, even your mouth and sinuses!)
How fasting, sleep, and sugar impact cognition
Scott’s protocol for working with early markers of dementia
Ayurvedic tools to support cognitive vitality in perimenopause and beyond

About the Guest: Dr. Scott Blossom

Scott Blossom has integrated Traditional Chinese Medicine (TCM), Āyurveda, Yoga somatics, and evidence-based nutrition into his clinical practice and educational offerings for over 25 years. He is certified in Dr. Dale Bredesen’s ReCODE Protocol, a revolutionary method for reversing cognitive decline, and currently works with clients using a precision medicine approach to metabolic and neurological health.

He studied closely with Dr. Robert Svoboda and yoga master Shandor Remete and has served on the faculty of the Kripalu School of Āyurveda since 2008.

📍 Learn more or work with Scott: https://www.doctorblossom.com

📸 Instagram: @docblossom

Upcoming Events:

Kate’s Kripalu Immersion Ayurveda, Menopause, Longevity (Dec 2025): https://kripalu.org/presenters-programs/ayurveda-menopause-longevity-four-day-person-experience
Brain Health & Menopause Retreat (Fall 2025): In partnership with Jennifer Boyd and Kimberly Junta
https://kripalu.org/presenters-programs/menopausal-heart-and-brain-ayurveda-yoga-and-functional-medicine-approaches
India Retreat (Fall 2025): Three-month arc of Ayurvedic treatment and brain rejuvenation https://www.doctorblossom.com/events

Connect with Kate O’Donnell:

🌐 Website: https://healwithkate.org

📷 Instagram: @kateodonnellayurveda

Health Disclaimer:

Spring Cleanse: https://ayurvedicliving.institute/kitchari-cleanse-ayurveda-spring

Connect with Kate: https://www.healwithkate.org

Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership

33. Natural PMS Solutions: Ayurvedic Strategies for a Healthy Cycle

Wed, 21 May 2025 02:59:00 -0300

Kate O'Donnell unpacks Ayurvedic insights into PMS, explaining how Vata, Pitta, and Kapha imbalances manifest as period problems. Listeners will learn how to identify doshic imbalances causing PMS symptoms, practical remedies for each type, and why tracking symptoms can help restore balance. Kate shares how subtle lifestyle adjustments can transform the menstrual experience and offers clear guidance for bringing harmony to each phase of the cycle.

In This Episode, You'll Learn:

Ayurvedic perspectives on Vata, Pitta, and Kapha PMS symptoms.
How to recognize doshic imbalances in your menstrual cycle.
Practical Ayurvedic remedies for each type of PMS.
The importance of tracking symptoms for understanding your cycle.
Lifestyle and dietary tips to support menstrual health.

Important Links:

Kate’s book: Everyday Ayurveda for Women’s Health: https://healwithkate.org/book-tour
Kate’s Lunar Menstrual Yoga Practice: https://courses.ayurvedicliving.institute/courses/lunar-yoga
Kate’s class on Healthy Menstruation: https://courses.ayurvedicliving.institute/courses/ayurveda-workshop-menstruation
Check out Kate's courses on Women’s Health at the Ayurvedic Living Institute: https://courses.ayurvedicliving.institute/collections/womens-health

Health Disclaimer: The information shared on Everyday Ayurveda with Kate is for educational purposes only and is not a substitute for medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before making changes to your diet, supplements, or wellness routine.

Spring Cleanse: https://ayurvedicliving.institute/kitchari-cleanse-ayurveda-spring

Connect with Kate: https://www.healwithkate.org

Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership

32. From Burnout to Balance: Ayurvedic Strategies for Modern Living

Fri, 16 May 2025 14:06:46 -0300

In this episode of Everyday Ayurveda with Kate, Kate O’Donnell is joined by Amadea Morningstar, a trailblazer in the field of holistic health with over 40 years of experience. Amadea shares her journey from studying nutrition and Ayurveda under Dr. Basant Lad to becoming a practitioner who bridges Western and Eastern healing modalities. Listeners will discover how Amadea’s unique approach combines Ayurveda, biochemistry, polarity therapy, and Tibetan Buddhism to support holistic well-being.

Amadea reveals her practice of spending weekends in a forest hut for 10 years, emphasizing the importance of balancing mind and body, working with natural remedies, and finding wisdom through life’s transitions. She also explores how Ayurveda's five koshas and practical principles guide her work with clients, whether they are facing life-threatening illnesses or simply seeking greater balance.

In This Episode, You’ll Learn:

How Amadea integrates Ayurveda, polarity therapy, and Tibetan practices for healing.
The importance of ethical impact, sustainability, and conscious choices in holistic health.
Practical self-care techniques for the Vata stage of life.
How to support your body through nourishment, movement, and breath.
Why spending time in nature can transform your mental and physical health.

Links Mentioned:

Amadea Morningstar's Website: amadeamorningstar.net
Amadea's YouTube Channel: APTYI YouTube Channel
"Easy Healing Drinks" by Amadea Morningstar (Book)
The American Polarity Therapy Association
Banyan Botanicals: banyanbotanicals.com

Call to Action:

If you enjoyed this episode, please subscribe, rate, and leave a review on your favorite podcast platform. Follow Kate O’Donnell on Instagram at @healwithkate. For more insights on Ayurveda, visit Kate’s Website.

Spring Cleanse: https://ayurvedicliving.institute/kitchari-cleanse-ayurveda-spring

Connect with Kate: https://www.healwithkate.org

Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership

31. Ayurvedic Secrets for a Healthy Menstrual Cycle: Embrace Your Natural Rhythm

Wed, 07 May 2025 04:00:00 -0300

In this solo episode, Kate O’Donnell opens the conversation on periods from an Ayurvedic lens, inviting listeners to sync their menstrual health with the rhythms of the moon and the wisdom of nature. This is the first of a two-part masterclass exploring the monthly cycle through the three doshas — Vata, Kapha, and Pitta — and how to bring harmony to each phase.

Kate walks us through practical ways to nourish our bodies during menstruation with warm, moist foods, restorative movement, and subtle lifestyle shifts. You’ll learn how small changes — like avoiding artificial light after 10 PM or choosing period panties over tampons — can have a profound effect on your energy, digestion, mood, and menstrual flow.

Whether you’re experiencing PMS, navigating your first period, or supporting someone who bleeds, this episode offers tools to honor the body’s intelligence, instead of overriding it.

In This Episode, You’ll Learn:

How Ayurveda explains each phase of the menstrual cycle
What to eat (and what to avoid) to support downward flow
Why moon bathing helps regulate ovulation
The role of natural light in hormonal balance
Ayurvedic movement practices during your bleed
How to reduce bloating, cramps, and irritability naturally
Why you should always sit down to eat during your period
The emotional and spiritual wisdom of resting more

Relevant Links:

Next Episode:

Stay tuned for Part 2 of this menstrual masterclass, where Kate dives into imbalances — like pain, irregularity, and intense PMS — and how to address them through Ayurvedic lifestyle shifts.

Health Disclaimer:

The information shared on Everyday Ayurveda with Kate is for educational purposes only, and is not a substitute for medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before making changes to your diet, supplements, or wellness routine.

Mentioned in this episode:

Ayurvedic Living Insitute: Women's Health Courses

https://courses.ayurvedicliving.institute/collections/courses

Spring Cleanse: https://ayurvedicliving.institute/kitchari-cleanse-ayurveda-spring

Connect with Kate: https://www.healwithkate.org

Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership

30. How Vedic Astrology Can Help You Heal, Grow, and Thrive

Wed, 30 Apr 2025 04:00:00 -0300

Have you ever wondered how Vedic astrology could offer more than predictions — how it might serve as a tool for healing, understanding, and inner growth?

In today’s conversation, Kate sits down with Roma Kapadia, a Mumbai-based Vedic astrologer, to explore how the ancient science of astrology aligns with Ayurveda and yoga to guide us toward a deeper relationship with our true selves.

Roma shares her personal journey of discovering astrology through a health crisis, discusses the essential differences between Vedic and Western astrology, and explains how understanding planetary periods can bring clarity, purpose, and resilience to everyday life.

This conversation offers not just a glimpse into the planetary map at the time of your birth — but a living, breathing method for navigating life’s challenges with greater empathy, patience, and trust.

Whether you’re new to astrology or curious about how it connects to Ayurveda and your soul’s journey, this episode opens the door to powerful insights and practical wisdom.

What We Cover in This Episode

How Roma’s health journey led her to astrology as a path of internal healing
Why Vedic astrology focuses on the moon rather than the sun — and how this changes everything
Understanding planetary periods (Mahadashas) and how they shape long cycles in your life
The interplay between karma, free will, and soul contracts in Vedic philosophy
Why astrology, Ayurveda, and yoga are the three pillars of the Vedas — and how they interrelate
Practical ways to use astrology to strengthen self-awareness, decision-making, and resilience
Insights into 2025’s energetic climate: why it’s a year of transition and what that means for your choices
Rituals and simple practices to harmonize planetary influences in daily life
How to start exploring your own Vedic birth chart — and when it’s time to work with a trusted astrologer

About Our Guest

Roma Kapadia is a Mumbai-based Vedic astrologer, intuitive guide, and teacher with over 15 years of experience. Initially studying astrology as a hobby, she soon recognized it as a lifelong calling.

Roma uses astrology not merely for prediction, but as a powerful tool for psychological insight, healing, and spiritual evolution. Her work is deeply rooted in the Vedic traditions, connecting the threads of karma, free will, and planetary influence into a practical map for personal transformation.

She works almost entirely by word of mouth and can be found sharing cosmic insights through her Instagram handle: @innergalaxy.

To inquire about private astrology sessions with Roma, you can email her directly at romakapadia@gmail.com.

Resources and Links Mentioned:

Roma Kapadia on Instagram:@theinnergalaxy
Email Roma: romakapadia@gmail.com
Book Recommendation:
The Greatness of Saturn by Dr. Robert Svoboda — A profound introduction to the mythology and energy of Saturn in the Vedic tradition.

Thanks to our Sponsor:

This episode is sponsored by Acknowledge, makers of full-spectrum hemp tinctures grown on a regenerative organic farm. Try the Sleep tincture with code KATE30 for 30% off your first order.

🌟 If this conversation sparked your curiosity about Vedic astrology, or helped you understand your own healing journey in a new way, we’d love to hear from you.

Share the episode with a friend who could use a little cosmic clarity.
Subscribe to Everyday Ayurveda with Kate and leave a review — it helps more pod pals find our growing community.
Follow along for more everyday Ayurveda wisdom at healwithkate.org and on Instagram

Let’s keep exploring the ancient wisdom that lights the way for our modern lives. ✨

Health Disclaimer

Spring Cleanse: https://ayurvedicliving.institute/kitchari-cleanse-ayurveda-spring

Connect with Kate: https://www.healwithkate.org

Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership

29. The Crown Jewel of Ayurveda: How Panchakarma Can Change Your Life

Wed, 23 Apr 2025 04:00:00 -0300

In this much-requested solo episode, Kate O’Donnell explores Panchakarma, Ayurveda’s ancient and deeply transformative cleansing and rejuvenation process. Whether you’re new to the concept or considering a retreat yourself, Kate breaks down everything you need to know: what Panchakarma is, how it works, who it’s for, and whether a three-week immersive in India or a shorter U.S.-based version is right for you.

Through personal stories, clinical wisdom, and practical tips, Kate demystifies this powerful process and helps you consider when, why, and how to incorporate it into your own long-term healing path.

What You’ll Learn in This Episode

Why Panchakarma is considered the “crown jewel of Ayurveda”
What the five cleansing actions are and how they work in the body
The role of toxins (ama) and doshas in the disease process
How Panchakarma differs when done in the U.S. versus in India
The importance of preparation and rejuvenation phases
Why it’s not a quick fix—and what to do before you ever book a retreat
Kate’s personal experiences with Panchakarma and spiritual awakening
How to know if you’re ready—or not yet ready—for this process
Legitimate options for those who want to do a shorter or local version
Practical tips on daily routines and diet to support longevity

About Kate O’Donnell

Kate O’Donnell is the founder of the Ayurvedic Living Institute, an international speaker, practitioner, and author of four bestselling books on Ayurveda. With over 25 years of experience teaching yoga and Ayurvedic lifestyle, Kate translates ancient wisdom into modern, practical tools for healing and self-care. She leads trainings, retreats, and now, a Panchakarma group trip to India in 2026.

Thanks to our Sponsor:

This episode is sponsored by Acknowledge, makers of full-spectrum hemp tinctures grown on a regenerative organic farm. Try the Sleep tincture with code KATE30 for 30% off your first order.

📚 Learn more about Kate at healwithkate.org

🔗 Resources & Links

Panchakarma Group Trip (India 2026): Email hello@ayurvediclivinginstitute.com
Sohum Healing Resort in North Carolina: https://sohumhealing.com/
Use code KATEPK2025 for $500 off
Panchakarma Retreat in Vermont: https://ayurvedicliving.institute/ayurveda-retreat-vermont
Kate’s books + cookbook: healwithkate.org/books

Call to Action

Feeling curious about how Panchakarma could fit into your healing journey? Start by tuning into this episode, then visit the show notes for retreat options or email Kate’s team to inquire about the 2026 group trip.

And remember—before jumping into a cleanse, create the foundation. Start small: nourishing food, daily rhythms, and sleep by 10pm. You’ve got this.

Health Disclaimer

Spring Cleanse: https://ayurvedicliving.institute/kitchari-cleanse-ayurveda-spring

Connect with Kate: https://www.healwithkate.org

Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership

28. CBD for Sleep, Mood, and Focus: Insights from a Regenerative Hemp Farm

Wed, 16 Apr 2025 04:00:00 -0300

In this deeply informative conversation, Kate is joined by regenerative hemp farmer and wellness entrepreneur Stefanie Reiser, founder of Acknowledge Farms. They explore the healing potential of the hemp plant and the nuances of creating clean, effective CBD products. Stefanie shares how her personal wellness journey and background in agricultural policy led her to start a farm dedicated to organic, regenerative practices.

Together, Kate and Stefanie demystify the language of CBD—from cannabinoids and terpenes to full-spectrum vs. isolate products—and discuss how to choose the right form and dosage based on your body’s unique response. Whether you’re navigating perimenopause, struggling with sleep, or simply curious about using plant medicine safely and intentionally, this conversation offers grounded, Ayurvedic-aligned guidance you can trust.

What You’ll Learn:

• The difference between hemp and cannabis, and why that matters

• What full-spectrum CBD really means and why it’s important

• How cannabinoids like CBD and THC work with your endocannabinoid system

• The role of terpenes in plant medicine and mood regulation

• How to start using CBD for sleep, mood, inflammation, or focus

• The importance of traceability, clean farming, and transparency in CBD production

• Why product quality matters—and how to assess it

About Our Guest:

Stefanie Reiser is the founder of Acknowledge Farms, a small regenerative hemp farm in Maryland that brings hemp from seed to shelf. With a background in agricultural policy and a passion for clean, wellness-driven products, Stefanie has made it her mission to produce full-spectrum CBD tinctures and gummies that support sleep, focus, mood, and performance. Her commitment to quality, sustainability, and consumer education sets her apart in the rapidly expanding world of plant-based wellness.

Resources & Links:

• Visit Acknowledge Farms: https://acknowledge.co

• Follow on Instagram: @acknowledge_wellness

• Connect with Kate: https://www.healwithkate.org

Thanks to our Sponsor:

This episode is sponsored by Acknowledge, makers of full-spectrum hemp tinctures grown on a regenerative organic farm. Try the Sleep tincture with code KATE30 for 30% off your first order.

Health Disclaimer:

Spring Cleanse: https://ayurvedicliving.institute/kitchari-cleanse-ayurveda-spring

Connect with Kate: https://www.healwithkate.org

Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership

27. The Ayurvedic Sleep Solution: Fall Asleep Faster, Wake Up Refreshed

Wed, 09 Apr 2025 04:00:00 -0300

In this episode of Everyday Ayurveda with Kate, we explore one of the most universal struggles of modern living—sleep. Whether you’re waking up at 3AM or finding it hard to wind down at night, Kate unpacks the Ayurvedic clock to explain what your body is trying to tell you and how your routines—from meals to movement—could be affecting your rest.

This solo teaching dives into the energetic qualities of each part of the day, why timing your meals and bedtime matters more than you think, and how to tailor your evenings to naturally prepare for restorative sleep. You’ll also learn how perimenopause, stimulants, late-night eating, and screen time may be influencing your unique pattern of sleep disturbance — and how to bring things back into balance.

This is your invitation to sleep with more ease, intention, and awareness.

Episode Breakdown:

• Introduction to the Ayurvedic perspective on sleep

• Kate’s personal experience with light sleep and smart ring data

• Why not all sleep is created equal (deep vs. light vs. REM)

• Understanding the Ayurvedic clock and daily dosha cycles

• Aligning your schedule with nature’s rhythms for better sleep

• Simple practices for grounding and nervous system care

• The ideal timing for meals and screen use

• Sleep disturbances: what your wake-up time is telling you

• Herbs, oils, and tools to support deep rest

• Why Ayurveda works in seasons—and so should your routines

Mentioned in the Episode:

• The Ayurvedic Clock (Dosha cycles throughout the day)

• Smart rings and tracking sleep data

• Everyday Ayurveda Cookbook

• Kate’s Instagram: @kateodonnell.ayurveda

• Book: Everyday Ayurveda for Women

• Past episode on smart devices and sleep hygiene

• Dr. Claudia Welch’s research on alcohol and women’s health

Call to Action:

If you’ve been experimenting with your sleep and want to understand what your body’s trying to say, this episode offers a clear Ayurvedic roadmap to support rest and rejuvenation. Share your sleep story with us by emailing hello@ayurvediclivinginstitute.com or leaving a comment on YouTube.

Kate’s Everyday Ayurveda Cookbook (for light evening meals & soups)

Episode on Smart Rings & Device Hygiene (Kate’s previous discussion on data + tech)

Kate’s Instagram for Ongoing Tips & Experiments

Dr. Claudia Welch: https://drclaudiawelch.com

Health Disclaimer:

Spring Cleanse: https://ayurvedicliving.institute/kitchari-cleanse-ayurveda-spring

Connect with Kate: https://www.healwithkate.org

Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership

26. How Turmeric Works: A PhD Perspective on Inflammation and Healing

Wed, 02 Apr 2025 04:00:00 -0300

What if the secret to vibrant health lies in your spice cabinet? In this powerful episode, Kate sits down with Dr. Shivani Gupta, a PhD in turmeric, Ayurvedic practitioner, and founder of Fusionary Formulas, to unpack the science, tradition, and daily rituals that can help reverse chronic inflammation. From autoimmune flares to hormone imbalances, leaky gut to joint pain, this conversation goes beyond the turmeric latte and into the real, research-backed benefits of Ayurveda’s golden root. Dr. Gupta shares her personal journey from chronic illness to vibrant health, plus practical detox strategies, Ayurvedic rituals, and exactly how to build resilience in a toxic world.

If you’re struggling with fatigue, brain fog, joint pain, or just feel off—this is a must-listen. Learn how inflammation hides in plain sight, how it fuels many modern diseases, and how to gently reclaim your health using both Eastern wisdom and modern science.

What You’ll Learn in This Episode:

The real science behind turmeric and its anti-inflammatory power
What “inflammaging” is—and why it’s not just about getting older
How Ayurveda and functional medicine intersect in healing
What leaky gut, mold exposure, and toxins have to do with hormone imbalance
Dr. Gupta’s exact detox and self-care routines (and why they matter)
The one Ayurvedic tool she recommends more than turmeric (!)
When cold plunges aren’t a good idea and what to do instead
A grounded take on hormone replacement therapy and why gut health is still key
How to reduce your toxic load—without losing your mind

About Dr. Shivani Gupta:

Dr. Shivani Gupta is an Ayurvedic practitioner, wellness entrepreneur, and founder of Fusionary Formulas. With a PhD focused on turmeric and inflammation, she has spent over a decade helping patients and practitioners bridge the gap between Eastern and Western approaches to healing. A frequent speaker at integrative and functional medicine conferences, Dr. Gupta is known for making ancient practices accessible and practical for modern life. She is also the host of the Ayurveda Health Podcast and an advocate for daily rituals that create vibrant, pain-free living.

Find Dr. Gupta Online:

Website: https://shivaniGupta.com

Supplements: FusionaryFormulas.com – Use code EVERYDAYAYURVEDA for 15% off

Podcast: Ayurveda Health Podcast

Instagram: @dr.shivanigupta

Relevant Links from This Episode:

Therasage Portable Infrared Sauna – grounding and detox-focused
Fusionary Deep Sleep Tea – featuring Ayurvedic herbs like Ashwagandha and Brahmi
Copper Tongue Scraper – Dr. Gupta’s most recommended tool
Everyday Ayurveda Discount Code for Fusionary Formulas – “EVERYDAYAYURVEDA”

Call to Action:

If this episode lit a fire in you to re-evaluate your self-care, detox routines, or supplement strategy, share it with a friend who needs to hear it. Be sure to leave a review and subscribe so you never miss a moment of everyday wisdom. 🌿

Want more Ayurveda in your inbox? Sign up for Kate’s newsletter at HealWithKate.org.

Follow Kate on Instagram: @kateodonnellayurveda

Subscribe to Everyday Ayurveda with Kate wherever you get your podcasts!

Health Disclaimer:

The information shared on Everyday Ayurveda with Kate is for educational purposes and is not a substitute for medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before making changes to your diet, supplements, or wellness routine.

Sponsor Mention:

This episode is sponsored by Acknowledge, makers of full-spectrum hemp tinctures grown on a regenerative organic farm. Try the Slim Sleep tincture with code KATE30 for 30% off your first order.

Spring Cleanse: https://ayurvedicliving.institute/kitchari-cleanse-ayurveda-spring

Connect with Kate: https://www.healwithkate.org

Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership

25. Reclaim Your Health: The Surprising Benefits and Dangers of Smart Rings

Wed, 26 Mar 2025 04:00:00 -0300

Can smart technology support your wellness journey — or is it just another distraction? In this solo episode, Kate shares her personal experience experimenting with wearable devices like smart rings and watches. She breaks down the pros and cons of tracking data such as sleep and activity, discusses how constant connectivity can affect our mental state, and offers Ayurvedic insight into when and how to integrate technology with intention. Whether you’ve been curious about smart tech or are looking to recalibrate your relationship with devices, Kate offers a thoughtful guide to finding balance in a data-driven world.

Episode Breakdown:

Why Kate Chose a Smart Ring Over a Smartwatch → The need to avoid notifications and stay present during daily life and conversation.
Experimenting with Data for Sleep & Health → Kate’s deep dive into using the Oura Ring and Evie Ring to track sleep, activity, and stress levels.
The Cost of Constant Tracking → When data collection becomes obsession: how the Oura Ring impacted Kate’s mood, sense of self, and intuition.
Sleep, Alcohol, and Deep Sleep Insights → How smart rings confirmed the negative impact of alcohol on sleep quality and shifted Kate’s evening habits.
Fertility Tracking & Body Awareness → Why Kate prefers paying attention to cervical mucus over using devices for cycle tracking.
Technology Hygiene: Managing Your Devices Mindfully → Tips for keeping your phone and wearable tech from taking over your life, including airplane mode, no-phone zones, and using an alarm clock.
Final Thoughts on Wearables → How to use smart devices intentionally and why putting them away for seasons of time can support your health and mental clarity.

Have you tried wearable tech to support your health? What have you learned? Let Kate know what you’re experimenting with — and be sure to subscribe for upcoming episodes, including her deep dive into herbal supports for sleep. Until then, take care of your body, your mind, and your relationship with technology.

Relevant Links & Resources:

Explore Kate’s Ayurvedic offerings: https://healwithkate.org.
Stay connected: Follow Kate on Instagram @kateodonnell.ayurveda
Acknowledge Sleep Tincture and Gummies: https://acknowledge.co

Mentioned in this episode:

This episode is sponsored by Acknowledge, makers of full-spectrum hemp tinctures grown on a regenerative organic farm. Visit https://acknowledge.co/ and try the Slim Sleep tincture with code KATE30 for 30% off your first order.

Spring Cleanse: https://ayurvedicliving.institute/kitchari-cleanse-ayurveda-spring

Connect with Kate: https://www.healwithkate.org

Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership

24. Moving Through Grief: Insights from a leading Ayurveda Expert

Wed, 19 Mar 2025 04:00:00 -0300

Grief is more than an emotional experience—it leaves its imprint on the body, digestion, and overall health. In this deeply personal episode, host Kate O’Donnell speaks with Ayurvedic doctor Sweta Vikram, author of The Loss That Binds Us, about how Ayurveda helps us process grief. Kate shares her own journey of loss after her father’s passing, while Sweta discusses how grief manifested physically and emotionally after the sudden deaths of her father and father-in-law. Together, they explore Ayurvedic practices that support the digestion of emotions and movement of grief through the body.

From understanding how grief shows up in digestion and tongue diagnosis to setting boundaries and finding rituals that honor lost loved ones, this episode offers compassionate wisdom and actionable steps for navigating loss.

Topics Covered in This Episode:

• The connection between digestion and grief in Ayurveda

• How grief manifests physically in the body (inflammation, digestion, immune system)

• Ayurvedic breathwork practices for processing emotions

• The importance of setting boundaries and creating space for healing

• Movement and mindful rituals for emotional release

• How unprocessed emotions turn into toxicity (Ama) in the body

• The role of nature, journaling, and solo walks in grief processing

• Ayurvedic insights into different grief responses based on doshas

Guest Bio:

Sweta Vikram is an Ayurvedic doctor, author, and mindfulness coach specializing in holistic well-being. Her latest book, The Loss That Binds Us, offers 108 actionable ways to process grief and loss. With a background in both Western and Eastern healing modalities, Sweta integrates Ayurveda, yoga, and mindfulness into her grief coaching practice, helping individuals navigate loss in a deeply compassionate and sustainable way.

Learn more about Sweta Vikram and her work:

📌 Website: https://www.swetavikram.com

📌 Instagram: @swetavikram

📌 Book: The Loss That Binds Us (Available online)

Connect with Kate O’Donnell:

📌 Website: https://healwithkate.org

📌 Instagram: https://www.instagram.com/kateodonnell.ayurveda/

This episode is sponsored by our friends at Sohum Healing Resort:

https://sohumhealing.com/

use code KATEPK2025 for $500 off when you book a panchakarma retreat

Call to Action:

If you or someone you know is navigating grief, take a moment to pause and listen to your body. Share this episode with a friend who may need support, and consider implementing one of the practices shared today.

Health Disclaimer:

Mentioned in this episode:

This episode is sponsored by our friends at Sohum Healing Resort

https://sohumhealing.com/ use code KATEPK2025 for $500 off when you book a panchakarma retreat

Spring Cleanse: https://ayurvedicliving.institute/kitchari-cleanse-ayurveda-spring

Connect with Kate: https://www.healwithkate.org

Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership

23: Ayurveda on Protein: Bottom Line - It’s Not About the Grams

Wed, 12 Mar 2025 04:00:00 -0300

In this solo episode of Everyday Ayurveda, Kate unpacks one of the most frequently asked questions: How much protein do I actually need? But instead of following mainstream nutrition trends, she offers an Ayurvedic approach — one that moves beyond counting grams to understanding the role of protein as a grounding, nourishing force in the body.

She discusses how dietary needs shift with age, why protein consumption isn’t a one-size-fits-all equation, and how the imbalance between sugar and protein in modern diets has led to confusion about what our bodies truly need. Whether you’re vegetarian, a lifelong meat eater, or somewhere in between, Kate shares insights on choosing the right sources of protein, optimizing digestion, and using food as a way to create balance, not stress.

What You’ll Learn in This Episode:

• The Ayurvedic perspective on protein and why it’s about more than numbers

• How sugar has shaped modern protein consumption (and why it matters)

• The role of elements in food and why balance is key

• Best sources of protein for midlife and beyond

• Why digestion matters more than the amount of protein

• Kate’s personal story of discovering protein’s impact on her body

• Practical tips for integrating more grounding foods into your diet

Resources & Links:

• Grab Kate’s books: The Everyday Ayurveda Cookbook

• Follow Kate on Instagram: @kateodonnell.ayurveda

• Check out Kate’s favorite grass-fed whey protein: LifeSpa Whey Protein

Ready for a Spring Cleanse? Learn more here.

🔗 More on Panchakarma & Cleansing

🔗Best practices for a gentle seasonal cleanse (Podcast ep. 11)

Love the show? Leave a review! And if you’re curious about deepening your Ayurvedic practice, subscribe and stay tuned for more solo episodes and expert interviews.

Health Disclaimer:

Spring Cleanse: https://ayurvedicliving.institute/kitchari-cleanse-ayurveda-spring

Connect with Kate: https://www.healwithkate.org

Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership

22: The Truth About Panchakarma: Detox, Digestion & Healing

Wed, 05 Mar 2025 03:00:00 -0400

Welcome to another episode of Everyday Ayurveda with Kate O’Donnell! Today, we’re diving into the wisdom of Ayurveda with special guest Salila Sukumaran, a generational Ayurveda practitioner from Kerala, India, now based in the San Francisco Bay Area. Salila is a practitioner, educator, chef, and yogi. In this episode, she shares her incredible journey of rediscovering Ayurveda after struggling with infertility and how she helps others integrate Ayurvedic principles into their modern lives.

If you’ve ever wondered how to make Ayurveda work for you—whether you’re balancing digestion, exploring Panchakarma, or looking for at-home wellness hacks—this conversation is for you.

In This Episode, We Cover:

✔️ How to adapt Ayurveda for modern living, no matter where you are

✔️ The power of food as medicine & how to substitute Ayurvedic ingredients in the U.S.

✔️ Simple at-home hacks for Ayurvedic cleansing (even if you don’t have a sauna!)

✔️ The difference between everyday detoxing and deep Panchakarma therapies

✔️ The role of oiling in Ayurveda for stress relief, longevity, and self-care

✔️ The ancestral wisdom behind digestion, hormonal health, and menopause support

✔️ How small, consistent practices can completely transform your health

Connect with Our Guest:

🌿 Follow Salila Sukumaran on Instagram: @salila.ayurveda

📩 Email Salila: Salila@ayurgamea.com

Resources & Links Mentioned:

🔗 Kate’s Books on Ayurveda https://healwithkate.org/book-tour

🔗 More on Panchakarma & Cleansing https://healwithkate.org/podcast/21-spring-into-balance-ayurvedic-insights-for-a-spring-seasonal-cleanse

https://healwithkate.org/podcast/11-the-best-practices-for-a-gentle-seasonal-cleanse-nourish-your-body-naturally

👉 If you loved this episode, be sure to subscribe and leave a review! Your support helps us continue sharing Ayurveda wisdom with the world.

Spring Cleanse: https://ayurvedicliving.institute/kitchari-cleanse-ayurveda-spring

Connect with Kate: https://www.healwithkate.org

Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership

21: Spring Into Balance: Ayurvedic Insights for a Spring Seasonal Cleanse

Wed, 26 Feb 2025 03:00:00 -0400

Today, we are following up on seasonal cleansing, exploring the seasonal shift into spring, known as RituCharya.

In this episode, we dive into how RituCharya impacts the body and share Ayurvedic insights on maintaining and optimizing your health and thriving throughout the shift.

Stay tuned to learn what happens to the body as we transition from winter to spring. You will certainly not want to miss this!

Spring and Ayurvedic Balance

In Ayurveda, spring is considered a time of renewal and cleansing, a season associated with the air and ether elements. These elements are cool, light, and dry, which can bring about an imbalance of vatadosha (air and ether), leading to dryness, restlessness, and feeling ungrounded. Focus on practices and foods that nourish and ground the body during this time.

How Seasonal Changes Affect the Body

Our bodies change as the seasons shift from the heavier, cooler winter months to lighter, warmer spring days. In Ayurveda, this is a time for detoxification and replenishment, as the accumulated toxins (ama) that build up in the body during the colder months are ready to be flushed out. This is also when the digestive fire (agni) can become sluggish, so reset and enhance the digestive system to promote balance.

What to Eat and Avoid in Spring

During spring, choose foods that are light, fresh, and easy to digest to support detoxification. Incorporate bitter, astringent, and pungent tastes in your meals to balance any excess kapha (earth and water) that may accumulate during this time.

Food Recommendations for Spring:

Consume: Light grains (quinoa, barley), leafy greens, sprouts, and seasonal vegetables like asparagus, artichokes, and carrots. These foods help support the digestive process and clear excess mucus or congestion.
Avoid: Heavy, oily, and rich foods, as well as dairy and sugary foods, which can aggravate kapha and hinder detoxification.
Hydration: Drinking warm water with lemon and herbal teas, such as ginger or peppermint, can help stimulate digestion and cleanse the body.

Movement and Detoxification

Physical activity is essential in spring to help the body release toxins and increase circulation. Ayurvedic practices suggest regular, gentle exercises that promote flexibility and detoxification, like yoga, walking, or swimming.

The Spiritual Connection

Spring is also a time to connect spiritually with nature. In Ayurveda, it is believed that the energy of the earth and the cosmos influences our internal balance. Spending time outdoors, meditating, or practicing mindful breathing exercises can help you reconnect with yourself and the environment around you, as those can help calm the restless mind and restore inner harmony.

Community Cleanse

The community cleanse spans 10 days. Participants begin with three days of eliminating inflammatory foods like coffee, alcohol, and peanut butter. They then move to only kitchari for five days and end with a reintegration phase where regular foods are slowly reintroduced. The community cleanse helps individuals understand how their bodies react to cleansing and adapt accordingly.

Benefits and Body Therapies

The spring cleanse provides a foundation for transitioning to a more balanced spring diet with lighter vegetables. People going through the cleanse usually experience relief from any digestive issues. Apart from diet, participants often engage in body therapies, like oil massages and invigorating exercises, to help their bodies emerge naturally into spring.

Important Considerations for Cleansing

Cleansing is not appropriate during pregnancy, breastfeeding, or recovery from illness or injury, as cleansing can weaken the body temporarily. While cleansing, reduce your stress and responsibilities to allow your body the space to detoxify fully.

Post-Cleanse and Nourishment

The spring cleanse is a preventative routine to strengthen the body against potential imbalances or diseases. After completing the cleanse, nourish your body with wholesome, unprocessed foods to support any changes you have made. The tissues in the body will absorb whatever you consume, so focus on nutrient-dense foods to gain maximum benefit from the cleanse.

Links and Resources:

Ayurvedic Living Community Membership

Ayurvedic Institute Cleanse Leader Training

Join the 2025 Spring Cleanse

Kate's books

Spring Cleanse: https://ayurvedicliving.institute/kitchari-cleanse-ayurveda-spring

Connect with Kate: https://www.healwithkate.org

Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership

20: Embracing Life’s Transformations: Yoga, Resilience, and Self-Discovery with Harmony Slater

Wed, 12 Feb 2025 03:00:00 -0400

I am delighted to have my dear friend Harmony Slater on the podcast with me today. Harmony is one of the most honest and down-to-earth people I know and one of the most advanced yoga practitioners in the world. She and I share a history of traveling to India over the last 20 years to deepen our yoga practices.

Harmony is a powerhouse with a great sense of humor. She is a mom, a National Board-Certified Life and Business Coach, a Spinal Energetics practitioner, and a yoga teacher. In this episode, we dive into her daily routines, the evolution of yoga over 25 years, and what it feels like to navigate aging and transformative personal work.

Stay tuned. You will not want to miss this deep and meaningful conversation with Harmony Slater.

Yoga Background

Her studies in philosophy and Eastern religions shaped Harmony's early understanding of yoga. She first encountered yoga in 1995 and experimented casually by attending classes here and there. Back then, she viewed yoga as a spiritual practice, a set of physical and meditative tools to connect with the divine reality or self-awareness. After nearly 25 years of practice, however, she describes yoga as far more than tools or practices. It has evolved into a way of being for her, shaping how she interacts with herself, others, and the world around her.

Navigating Life Transitions with Yoga

Yoga acts as a bridge, connecting the calm of inner stillness with the challenges of everyday life. Regular practice builds resilience and cultivates discipline, which you can apply to everyday responsibilities like making breakfast, driving kids to school, or managing work. Over time, yoga becomes less about long, immersive sessions and more about adapting its principles to the rhythm of life, enabling practitioners to approach challenges with grace and presence.

Facing Identity and Letting Go of Achievement

Yoga provides an opportunity to explore the identity beyond external accomplishments as the process involves confronting emotions, navigating uncertainties, and embracing shifts in self-perception. Harmony turned to spiritual coaching to support her yoga journey, incorporating somatic awareness and energy work to foster greater self-understanding.

The Transformative Journey of Consciousness

Yoga brings awareness to previously ignored parts of the body and mind, releasing stored emotions and patterns. While early stages of practice feel transformational, long-term practice leads to subtler but equally profound insights.

Yoga and the Trance State

Practicing Ashtanga Yoga often creates a trance state, where the yoga practitioner experiences deep focus and heightened sensations. Many yoga practitioners wish they could remain in that state but recognize the importance of integrating yoga lessons into everyday life.

Building Resilience Through Discipline

A regular yoga practice builds resilience and consistency. The discipline of showing up on the mat daily teaches practitioners how to handle challenges in other areas of life, allowing them to approach life steadily, even when unable to dedicate much time to yoga practices.

Running a Business as a Spiritual Path

For yoga teachers, running a business can be an opportunity for growth and self-discovery. Building a business forces practitioners to examine their internal blocks and align their work with a deeper purpose of serving others.

Confronting Ego and Fear

Harmony highlights the importance of addressing the ego and nervous system responses when taking risks. Despite some philosophical perspectives that ego and fear are not real, the nervous system still reacts as if they are. By unpacking those emotions and patterns, individuals can integrate their fear and anxieties, reducing their power. That allows for conscious living and overcoming self-imposed limitations, particularly regarding finances and self-worth.

Bridging Practice and Life

For Kate and Harmony, years of intense yoga training and frequent trips to India have shaped how they connect with themselves and their reality. The ongoing mindfulness practice of balancing awareness between the ego and a greater sense of self helps them navigate their daily challenges and maintain their perspective in stressful situations.

Adapting Routines for Changing Lives

Her yoga and pranayama practices have evolved since Harmony became a mother. Her routine once consisted of structured four-hour morning practices, but she now adjusts it to suit the needs of her family. She incorporates meditation, pranayama, and yoga at different times throughout the day, focusing on self-compassion and flexibility.

Morning Mindfulness and Self-Care

Harmony prefers a slow and mindful start to her mornings. She values the liminal space between sleep and wakefulness for introspection and creativity. Building that into her morning routine helps her find clarity and calm before engaging in day-to-day activities.

Parenting with Presence

Despite suggestions to encourage independence in her adolescent son, Harmony loves making his meals. She values his gratitude for her efforts and enjoys having the opportunity to nurture and connect with him as she understands that stage is fleeting.

Yoga for Longevity and Stress Relief

Kate and Harmony focus their yoga practices on maintaining physical functionality and releasing accumulated stress. Asana and pranayama serve as their tools to regulate the nervous system, relieve tension, and preserve mobility.

Advanced Yoga and the Nervous System

Advanced yoga asanas have a transformative impact on the nervous system. The challenging poses provide deliberate training, toning the nerves and building resilience. That practice has helped Harmony develop the ability to calm her nervous system when necessary. However, she explains that once practitioners have learned the lessons from a particular asana, if they continue the practices without adapting them, it could lead to harm. The answer lies in recognizing when to move forward and embrace change despite the discomfort it may bring.

Life Transitions and Identity Shifts

Life changes often occur in the 40s and 50s, particularly for women. Those changes necessitate letting go of old identities. It is essential to navigate the transitions with compassion, flexibility, and self-care, as resisting change often results in emotional and physical discomfort, while embracing it fosters growth and healing.

Evening Rituals and Recommendations

To wind down before sleeping or when feeling restless, Harmony listens to yoga nidra or guided meditations. She recommends Daring to Rest by Karen Brody and the audiobook Psychosomatic Wellness by CandacePert, as they promote relaxation and help her drift into sleep within minutes.

Bio:Harmony Slater

Harmony is a National Board Certified Coach for Life and Business, a Certified Ashtanga Yoga Teacher, and a Spinal Energetics practitioner.

She began traveling to East Asia in 2002 to study Buddhism and Indian philosophy. She then continued to spend the next 17 years traveling annually to India to study and practice yoga, pranayama, and meditation.

She’s the host of the Finding Harmony Podcast and offers business and life coaching to clients all around the world.

She holds University degrees in Philosophy, and Religious Studies and was a Coach Mentor with the Institute for Integrative Nutrition. Harmony specializes in helping her students overcome the negative physical and mental effects of chronic stress by creating awareness around irregular breathing patterns and subconscious emotional and energetic blocks, which lead to body pain, burnout, feelings of anxiety, overwhelm, brain fog, and a lack of mind-body connection.

Links and Resources:

Ayurvedic Living Community Membership

Ayurvedic Institute Cleanse Leader Training

Connect with Harmony Slater:

On her website

On Instagram (@harmonyslaterofficial)

On X (username: harmonyashtanga)

On Linkedin

On YouTube

Harmony Slater Coaching on Facebook

Spring Cleanse: https://ayurvedicliving.institute/kitchari-cleanse-ayurveda-spring

Connect with Kate: https://www.healwithkate.org

Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership

19: The Synergy of Nourishment: Cultivating Resilience and Balance Through Ayurveda with Christine Eck

Wed, 29 Jan 2025 03:00:00 -0400

I am excited to welcome Christine Eck, a dedicated postpartum caregiver, specialist, and Ayurvedic practitioner, as my guest. Christine founded the Center for Sacred Window Studies, an organization at the forefront of reviving traditional, conscious care for the postpartum period. She believes that prioritizing support for caregivers and promoting holistic healing for birthing individuals is the key to meaningful change. Since founding the center, she has certified hundreds of conscious postpartum caregivers and fostered a thriving alumni and professional community.

In this episode, we explore nourishment for postpartum mothers and their caregivers. We look at ways to support new mothers with their postpartum digestive health, much like the care required for supporting digestion after taking antibiotics, and offer plenty of valuable insights beyond postpartum care as we dive into the aspects of postpartum digestive rehabilitation that support post-surgery recovery or illnesses affecting the digestive system. We also provide a wealth of practical knowledge as Christine and I share our favorite kitchen tools, simple recipes for digestive recovery, and tips for organizing a meal train to support a postpartum family.

Christine is a leading advocate for compassionate change in caregiving and supporting new families. Join us! There is much to learn and apply, even for listeners not connected to the postpartum community.

The Impact of Postpartum Changes on Digestion

The postpartum period is like a blowout for the body, especially for the vatadosha, which governs movement and space. The transition after childbirth causes a digestive disruption due to the shifts in physical and energetic space. The key is to ground vata to restore digestion and return the body to a balanced state.

Ayurveda and Postpartum Digestion

Ayurveda highlights that the digestive fire is low postpartum, making it challenging to process complex foods. Simple, easy-to-digest meals are best, as they gradually allow the body to regain its digestive capacity without adding stress. Ayurveda recommends light, nourishing foods that are easy to digest, like rice soups and porridge.

Avoiding Overly Complex Foods

Avoid heavy foods like meat and greens in the immediate postpartum period, as they can aggravate vata and cause digestive discomfort. Greens, in particular, can disturb the digestive process due to their bitter, cold, and astringent qualities. Instead, Ayurveda encourages gradually introducing these foods in balanced ways, like in soups, where they are cooked and complemented with grounding ingredients like ghee.

Simplifying Postpartum Cooking

The key to successful postpartum cooking is simplicity. The idea is to have easy, comforting foods available, particularly in periods when energy is low. These meals can easily be prepared by others, so the burden of cooking is reduced.

Essential Foods for the Postpartum Pantry

Items like red rice, baby greens like spinach and kale, and mung beans should be stocked for easy postpartum meals, as those ingredients are easy to prepare and gentle on the digestive system. Incorporating ginger, cumin, and cinnamon in meals can help digestion and reduce bloating. Sweet potatoes, beets, and root vegetables like carrots and daikon radishes help to nourish the body during recovery.

Utilizing Spices and Broths

Incorporating spices and broths into meals enhances their medicinal properties. Combining cardamom, cinnamon, and ginger can add flavor while aiding digestion. Bone broth, or vegetable broth for vegetarians, is especially beneficial in the postpartum period, helping to restore lost nutrients and build blood. They can be made in advance and stored, making them an ideal food for new mothers who may not have enough energy to cook.

Ghee and Healthy Fats for Postpartum Recovery

Ghee is an essential fat in Ayurvedic healing, particularly for digestion. It helps lubricate the digestive system and supports the nervous system during the challenging postpartum period. Incorporating ghee in milk tonics or soups can help regulate digestion and provide the body with needed fat. Other healthy fats, like butter or olive oil, can also be beneficial.

Nutritional Support for Blood Building

Stewed fruits like raisins, prunes, and dates are excellent for mothers struggling with anemia postpartum. When combined with spices like cinnamon and ginger, those fruits can help build blood and improve digestion. Bone broth also plays a crucial role in replenishing blood, especially for those who have experienced significant blood loss during childbirth. New mothers can make bone broth and stewed fruits in advance and store them to ensure they have the nourishment they need when they cannot cook.

Milk Tonics

Drinking warm milk with ghee and spices is a traditional Ayurvedic remedy that provides comfort and sustenance during the postpartum period. Milk tonics support milk production and recovery after childbirth. They are easy to prepare by combining high-quality milk with ghee, spices, and sweeteners like jaggery or maple syrup to help increase milk supply while nourishing the body.

Preparing for Postpartum Nutrition

Preparation is the key to making postpartum nutrition manageable. Having a stock of nutritious, easy-to-prepare foods allows new mothers to focus on recovery and bonding with their babies without the added stress of complicated meal prep. Make spice blends, store them, and prepare broths and other meals in advance. That can save mothers time and effort when the baby arrives.

Embodied Learning and Integration

While we can learn concepts through reading and courses, understanding comes from integrating knowledge through direct experience. Christine believes we can learn Ayurveda best through practices like Abhyanga (oil massage), which supports digestion and the nervous system. These ancient practices create a cycle where everything supports the following action, fostering balance and healing in the body.

Postpartum Care and the Sacred Window

The postpartum period often gets referred to as the sacred window. During this time, honoring the body's wisdom can accelerate healing, even reversing some aging effects. Christine recommends using oil on the skin to aid in this healing process, as it is a time when the body is primed to heal fastest.

Nourishment and Presence in Caregiving

Attend to your self-care as it will enhance your ability to care for others with patience, compassion, and resilience. Focusing on your food and how it impacts your senses is a vital practice for staying grounded and connected. Food can even become a spiritual practice for those who remain present during meals, appreciate the nourishment, and engage fully with their senses.

The Ayurvedic Focus on Self-Knowledge

Ayurveda helped Christine reconnect with her body and its needs. Through Ayurveda, she learned to tune into her body signals and respond accordingly, fostering a sense of empowerment. That self-awareness, especially during transitions like postpartum, allows individuals to feel in control of their health and healing.

Bio:

Christine Eck, Founder and Director of the Center for Sacred Window Studies

Healing After Birth | Postpartum Caregiving | Ayurveda | Thriving in Motherhood | The Universal Mother Principles

Christine’s passion is accessing the subtle and unique keys to healing and vitality. She is a busy mother to 4 boys and practices her skills daily.

Christine is an Ayurvedic Health Consultant, a Birth and Postpartum Doula, and the Founder of the Center for Sacred Window Studies, an education platform for Conscious Postpartum Care inspired by Ayurveda and other universal traditions around the world. She established the Universal Mother Principles as a way of accessing the foundational qualities of giving and receiving effective care.

The Center for Sacred Window Studies certifies postpartum caregivers from around the world in their online and in-person training programs. Christine runs the Sacred Window Podcast and blog, along with hosting monthly educational events to build awareness and educational opportunities for people who work with and support new families. Christine features in many podcasts, publications, and summits, including USA Today, Orgasmic Birth, and Birthing from Within.

Links and Resources:

Dr. Tung's

Ayurvedic Living Community Membership

Cleanse Certification Training

Center for Sacred Window Studies

Sacred Window Studies on Instagram

Sacred Window Studies on Facebook

Sacred Window Podcast

Sacred Window Blog

You can study with the Center for Sacred Window Studies in various ways. They have an online certification course, a hands-on training course, and a one-on-one business mentoring program for postpartum caregivers. They also offer many free events and resources throughout the year, and they have a free Sacred Window Sacred Journey Landing Course, which is a great place to dip your feet in.

Spring Cleanse: https://ayurvedicliving.institute/kitchari-cleanse-ayurveda-spring

Connect with Kate: https://www.healwithkate.org

Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership

18: Unlock the Power of Ayurveda – Timeless Wellness Secrets for Modern Living with Nidhi Pandya

Wed, 15 Jan 2025 03:00:00 -0400

Today, I am delighted to welcome Nidhi Pandya, an Ayurvedic doctor and the author of the soon-to-be-released book Your Body Already Knows, to explore the interconnection between Ayurveda, yoga, and mindful living.

In this insightful episode, Nidhi dives into her journey of growing up immersed in ancient Ayurvedic traditions. She shares the profound wisdom of those principles and explains how she has woven them into her personal and professional life.

Join us for Nidhi’s heartfelt stories and actionable insights highlighting the relevance of Ayurveda in modern-day life.

Early Immersion in Ayurveda

Nidhi grew up in a large family in India, where Ayurveda was an intrinsic part of life, taught through rhythms and logic rather than explicit instructions. Her grandfather, an Ayurvedic healer, influenced her upbringing, and she learned to observe subtle connections between body, mind, and environment. That foundation sparked her curiosity about human behavior and health.

Formal Training and Unique Education Path

In her early twenties, she moved to the U.S. and pursued formal Ayurvedic education despite the skepticism of her family. She studied at a rare Gurukul-style institution that offered intensive classes led by top educators from Pune’s Tilak Ayurveda Mahavidyalay. That rigorous, classical training complemented her experience of Ayurveda and shaped her understanding of the science.

Transition to Empowering Practice

After initially practicing Ayurveda in a prescriptive manner and becoming disillusioned with the dependency it created among her clients, she transitioned to teaching principles of self-evaluation and empowerment, helping people to integrate Ayurvedic practices into their lives sustainably.

Ayurveda Across Life Stages and Contexts

Ayurvedic practices shift with age and lifestyle demands. Regardless of the external circumstances, everyone faces internal battles, which Ayurveda can help address. Nidhi encourages integrating small, meaningful daily practices to prevent individuals from carrying their unresolved stress into the future.

Ayurveda for Modern Life

While preventative care may dominate in younger years, repair becomes more critical with age. Nidhi advises everyone to create a sanctuary of peace regardless of their living environment.

Group Work and the Power of Community

Nidhi works primarily with women in group settings. She highlights the unique challenges women face globally and believes that when women heal, it creates a ripple effect that has the potential to create widespread healing.

Common Challenges Women Face

Nidhi identifies burnout, digestive issues, hormonal imbalances, anxiety, and insomnia as the most prevalent challenges most women worldwide face. She highlights how societal pressures tend to force women to sacrifice parts of themselves, leading to emotional and physical strain. Her work addresses those imbalances by helping women embrace all aspects of their identities without striving for perfection.

Reaching Millennials Through Ayurveda

Her work naturally resonates with Millennials. Nidhi designed her approach to empower individuals by teaching logical connections between body and environment, emphasizing self-trust and practical experimentation rather than prescribing rigid solutions.

The Concept of Inner Climate

Nidhi introduced the concept of the inner climate to simplify Ayurvedic principles. She explains that just as the climate on Earth supports life, the body thrives when its warm and moist internal environment is balanced and aligns with the ideal conditions for microbiota, digestion, and overall health. Deviations from that balance lead to physical and emotional imbalances.

Modern Imbalances and Coping Mechanisms

Nidhi explains that sedentary individuals often become cold and humid, gravitating toward heavy foods, while overproductive individuals may burn out with hot and dry conditions. Recognizing these tendencies allows for mindful course corrections.

The Journey Within

Nidhi emphasizes that understanding comes from internal work. While teachers and external knowledge provide guidance, connecting with your body and intuition is essential. Her philosophy, embodied in her book Your Body Already Knows, highlights the importance of leaning into your inner wisdom rather than seeking validation from external sources.

Nidhi's Three-Tier Toolkit for Well-Being

Nidhi has a three-tiered approach to managing stress and maintaining health, consisting of:

Preventative Tools: Daily practices like meditation, oil massages, and rhythmic breathing that rewire body chemistry before stress arises.

Battlefield Tools: Quick, in-the-moment strategies such as humming, exhaling deeply, or splashing cold water to reset the nervous system.

Repair Tools: Reflective practices like journaling or therapy to process daily stress and prevent accumulation over time.

Nidhi’s Daily Practices

Morning Routine: She begins her day by checking in with her breath while still in bed and mentally mapping out her day. She consciously avoids looking at her phone first thing in the morning.

First Food/Drink: Her morning starts with a cup of spiced hot milk and a handful of soaked, peeled almonds. Occasionally, she enjoys chai or a weekend cappuccino.

Evening Wind-Down: A nightly ritual of oil cleansing and facial massage is her non-negotiable routine. It helps her feel grounded and ready for bed.

About Nidhi

Nidhi is an Ayurvedic Doctor based in NYC and the creator of the Inner Climate ® Framework. She has a groundbreaking approach to health that mergesancient wisdom with modern science and represents the essence of her 15 years of dedicated practice and deep understanding of Ayurvedic principles.

Raised in India, Nidhi was immersed in Vedic wisdom from birth, drawing inspiration from her grandfather, a respected Ayurvedic healer. Her journey led her to formal education in holistic health. However, Nidhi soon realized the limitations of a strictly prescriptive approach to health. This insight spurred her to reinterpret Ayurveda through a transformative lens, making ancient knowledge accessible and relevant in today's world.

An international teacher, coach, and speaker, Nidhi contributes to various publications and serves as a faculty member at the Shakti School. Her strength lies in her unique ability to bridge the gap between traditional Ayurvedic teachings and the needs of contemporary women, guiding them towards a balanced, empowered life.

Links and Resources:

Ayurvedic Living Community Membership

Cleanse Certification Training

Contact Nidhi Pandya:

On her website
On Instagram

Pre-order a copy of Nidhi’s upcoming book, Your Body Already Knows

Nidhi’s 21-Day Full Body Reset Program

Nidhi also offers a healing program, group programs, and some one-on-one sessions.

Spring Cleanse: https://ayurvedicliving.institute/kitchari-cleanse-ayurveda-spring

Connect with Kate: https://www.healwithkate.org

Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership

17: Connecting with Reality through the Magic of Ayurveda

Wed, 01 Jan 2025 03:00:00 -0400

Happy New Year everyone!

We have an incredible lineup of guests and topics planned for 2025 to share how the wisdom of Ayurveda can support our mental, physical, and spiritual well-being.

The most significant aspect of Ayurveda for me has always been its spiritual dimension and how it helps us foster a more meaningful connection with the hidden dimensions of life. Setting my intentions for this year, I find myself drawn more toward the unseen aspects of life and the magic that lies in the day-to-day instead of focusing on manifesting things of a physical nature.

Join me for a solo episode where I explore the idea of magic, what it means, how it manifests, and why it matters.

Resolutions that Flow with the Current of Life

Instead of following a rigid checklist approach to writing New Year resolutions, try embracing the flow of life, accepting its unpredictability, and noticing the magic all around us. Exploring the deeper reasons behind your intentions will allow you to create goals with greater authenticity and meaning.

Embracing the Phases of Life

Life moves through different seasons, each with its unique focus and priorities. In a phase fuelled by the energy of Mars, for example, we might feel more driven to take action, pursue goals, and achieve outward success. During those times, even those of us on a spiritual journey might find it helpful to lean into physical anchors, like our home, relationships, or financial stability, as those tangible aspects give us a solid foundation while allowing our personal and spiritual growth to flourish.

Balancing the Spiritual and the Practical

Although deep spiritual practices help us become more aware of and connected to the subtle energies surrounding us, we must also stay grounded in the physical world, as that balance allows our spiritual wisdom to guide us in practical matters while supporting our growth in all areas of life.

Navigating the Waves of Life

As we move through different phases of life, the change and impermanence can often feel overwhelming, like being caught in a wave. While events like losing loved ones, changes in our work, or new responsibilities can shake us up, they also offer us a chance to reflect on the fleeting nature of life. They remind us to focus on what truly matters and to share meaningful teachings, like those of Ayurveda, in ways that resonate with where we are now.

Intentions with Heart and Purpose

When setting your intentions for the New Year, there is no need to focus on strict goals. Instead, take a moment to reflect on values like presence, connection, and harmony with the natural flow of life. Grounding our resolutions in a clear sense of purpose allows us to enjoy the journey and find the process fulfilling rather than stressing about a specific outcome.

Returning to Magic

Returning to magic means we must shift our desires from material and physical securities to create a deeper connection with the divine and the magical nature of reality. That involves recognizing the flow of life, trusting that challenges and blessings are part of a larger, interconnected picture, creating intentional boundaries, and taking practical steps to sustain that connection.

Intentional Rituals as Anchors

Rituals are grounding practices that help embody and sustain the desire for connection and magic. Ayurvedic practices are rituals that anchor us and help us align our physical rhythms with the broader flow of nature.

The Subtle and Practical in Wellness

While practical steps like improving digestion or hormone health address immediate concerns, they also purify the senses and mind to perceive reality clearly.

Links and Resources:

Ayurvedic Living Community Membership

Cleanse Certification Training

Everyday Ayurveda for Women's Health

Spring Cleanse: https://ayurvedicliving.institute/kitchari-cleanse-ayurveda-spring

Connect with Kate: https://www.healwithkate.org

Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership

16: Unlocking the Secrets of Women’s Health: Ancient Wisdom for Modern Challenges with Adena Rose Bright

Wed, 18 Dec 2024 03:00:00 -0400

Today, I am excited to have Adena from Adena Rose Ayurveda with me on the podcast.

Adena is a women's health Ayurveda practitioner with 15 years of experience at the AyurvedicCenter of Vermont, where she once served as one of my Panchakarma therapists.

As an Ayurvedic practitioner, Adena works primarily in reproductive health, doing hands-on work, including Maya abdominal therapy and Ayurvedic therapies, to support women through various life stages, overcome fertility issues, and help them heal painful and irregular menstrual cycles.

Adena loves sharing vital self-healing tools to empower women. In this episode, she dives into the most effective and recommended tools. We also explore the practice of vaginal steaming and how to do it.

Join us for her years of clinical experience as Adena shares her insights on women's health.

Fertility

Adena believes women must ensure that the soil, or conditions for fertility, are optimal. Her approach fosters a deeper understanding of physical signals, guiding women to reclaim their health and well-being through Ayurveda.

Monitoring Fertility

Cervical Fluid: Recognizing changes in cervical fluid can help identify the fertile window without invasive measures.

Basal Body Temperature: Tracking temperature changes can indicate ovulation phases to clarify fertility status.

Cervical Examination: For those comfortable with it, feeling the cervix can offer insights into ovulation.

These methods can help women gain a more intimate understanding of their bodies without relying on ovulation kits.

Ayurvedic Perspective on Ovulation Issues

By assessing digestion and menstrual patterns, practitioners can identify underlying dosha-related issues affecting ovulation. Adena explains that the symptoms of not ovulating can vary widely, from irregular cycles to different bleeding patterns, all of which can link to specific dosha imbalances.

Navigating Fertility Paths

Many clients seek out alternative methods after being disappointed with conventional treatments. Some approach Adena before starting their fertility journey, while others go to her after trying IVF or other medical interventions. Adena highlights the importance of conscious conception, where couples prepare their bodies and balance doshas before attempting to conceive.

Perimenopause and Menopause Insights

Women in their 40s may experience hot flashes, irregular periods, and heightened anxiety. Adena explains that those symptoms often reflect dosha imbalances, which can manifest as increased sensitivity. She acknowledges the cyclical nature of female health, highlighting the importance of self-awareness during life transitions.

Ayurvedic Self-Care Practices for Women

Abhyanga: Daily self-massage with warm oil to promote relaxation and balance.

Pranayama: Breathing techniques that help connect the breath and nervous system, including NadiShodhana (alternate nostril breathing).

Nourishing Herbal Infusions: Using herbs like nettles and red clover to provide essential nutrients is particularly beneficial for perimenopausal and postmenopausal women.

Herbal Infusions

Herbal infusions involve soaking herbs in hot water for an extended period (8-12 hours) to maximize the extraction of iron, magnesium, potassium, and calcium. You can include the Ayurvedic herbs, Shatavari, and ashwagandha, but Western herbs like nettle, rose, and tulsi are usually more accessible.

Hydration

In Ayurveda, hydration is fundamental for health. Adena recommends starting the day with a glass of warm water with lemon to stimulate digestion and detoxification. Drinking warm or room-temperature water throughout the day supports digestion, balances bodily functions, boosts energy levels, and enhances skin health.

Empowering Alternatives to Pharmaceuticals

Adena suggests exploring holistic methods for at least six months before resorting to pharmaceutical medications.

Emotional and Physical Healing

Invasive medical procedures can feel overwhelming. Adena recommends a holistic approach to support women looking to process their experiences after medical interventions.

Yoni Steaming

Yoni steaming is a tool for self-healing that focuses on the pelvic and womb spaces. The practice involves sitting over steaming herbs for various purposes, from physical healing to emotional and spiritual support. Adena explains that with specific herbs, yoni steaming can create homeostasis in the body by supporting the natural function of the reproductive system. The heat from the steam, combined with the properties of herbs like calendula, chamomile, or mugwort, helps relax muscles, improve circulation, and encourage the natural detox processes in the body. Those herbs also soothe inflammation, regulate menstrual cycles, and address painful periods.

Customizing Practices for Individual Needs

Adena focuses on creating customized routines involving diet, herbs, and specific therapies to ensure that each woman receives the most effective support for her individual body and healing journey. She explains that what works for one person may not work for another in healing. She always considers the constitution of each woman, her menstrual patterns, and her overall health when determining the best approach.

Offerings and Future Programs

Adena now offers Yoni steaming at the AyurvedicCenter in Vermont, often alongside Maya abdominal therapy. She has taught womb-healing practices for years, covering techniques like Yoni steaming, castor oil packs, and self-abdominal massage, and she will launch a year-long Ayurveda practitioner apprenticeship in 2025, focusing on advanced herbal formulas and fertility awareness. She will also offer the Sacred Spiral Ayurveda Collective as a lighter course for those wanting to learn healing tools without one-on-one sessions.

Links and Resources:

Ayurvedic Living Community Membership

Practical and Authentic Healing for Women: Adena Rose Ayurveda

The Sacred Spiral Ayurveda Collective

The Sacred Spiral Ayurveda Apprenticeship

Spring Cleanse: https://ayurvedicliving.institute/kitchari-cleanse-ayurveda-spring

Connect with Kate: https://www.healwithkate.org

Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership

15: My Life-altering Journey and Writing Process

Wed, 04 Dec 2024 03:00:00 -0400

Most of the questions I get asked while traveling revolve around my writing process or publishing journey. So, in this episode, I share my life-altering journey, explaining how a personal health challenge led me to discover Ayurveda and inspired me to write books to spread its wisdom. So, whether you dream of writing a book, are busy working on one, or are curious about the writing and publishing process, this episode is a must-listen.

Join me. You may even find the spark to turn your writing ideas into reality!

My Health Struggles

When I was 20, I traveled to India, eager for adventure, but my health was a mess. I dealt with parasites, a weakened immune system, and gut issues and took antibiotics like Flagyl, which wrecked my digestive system. After I returned to India to seek treatment, a doctor in Mysore introduced me to the ancient Ayurvedic healing system.

The Ayurvedic Experience

I underwent Panchakarma, a powerful Ayurvedic detox that included oil rubdowns, milk pours, enemas, and a simple Kitchari diet. The experience was intense but transformative. It gave me a deeper understanding of Ayurveda and sparked my curiosity to learn more.

Combining Yoga and Ayurveda

I spent time teaching yoga and Ayurveda, balancing my time between India and the U.S. I started sharing simple Ayurvedic practices with my students, like tongue scraping and drinking hot water. I also noticed how confused many people were about food, so I wrote a cookbook.

The Everyday Ayurveda Cookbook

When an editor from Shambhala Publications contacted me, I knew it was time to turn my ideas into a book. So, I wrote The Everyday Ayurveda Cookbook. It contains simple, seasonal recipes to help people understand how food can be medicine.

The Publishing Journey

The publishing process was not easy. It involved testing recipes, balancing the Ayurvedic philosophy, and ensuring it was user-friendly and accessible. I worked closely with a designer to create a visually appealing and informative book. The cookbook came out in 2015, and in 2025, I will release a 10th-anniversary edition of The Everyday Ayurveda Cookbook, with new recipes and a foreword by Amadeo Morning Star.

Mind-Body Connection and the Second Book

As I continued working with people, I realized how much the mind influences our health and food choices. That led me to write my second book, Everyday Ayurvedic Cooking for a Calm, Clear Mind, about how Ayurveda can help us create mental calm and clarity, which supports our overall well-being.

Writing in India

When in India, I have more time to write as there are fewer distractions. I get a lot of inspiration in India, especially from local food markets and healthy restaurants.

The Struggles of Writing the Front Matter

Writing the front matter for Calm, Clear Mind took me a year. Writing about the mind is tricky, complex, and often murky. I worked closely with my partner, Rich, who has experience with psychological work, to ensure the language was non-judgmental.

Research and Inspiration from Texts

I could not find many Ayurvedic resources on the mind, so I dug deep into texts like the Bhagavad Gita, which explores the connection between food and the mind. After extensive research, I also found insights from various yogic and Vedic texts that shaped my approach to writing about the mind.

The Challenge of Publishing

Publishing with Shambhala has been a rewarding experience for me. The vulnerability of handing over my work for the first time was a huge emotional challenge, but working with a trustworthy publisher made things easier. I published all four of my books with them because I trust their artistic vision and respect for my work.

The Everyday Ayurveda Guide to Self-Care

My third book, The Everyday Ayurveda Guide to Self-Care, was a home remedy guide that dives into the Ayurvedic understanding of the body, covering tissues and channels, and how to nourish them. It offers targeted remedies for health issues, like digestion or bone health, and includes a comprehensive directory of herbs and spices.

The Financial Realities of Writing

Writing books is not a lucrative endeavor. Authors need to supplement their income with speaking engagements or other work.

Writing About Women's Health

During COVID, I decided to write a book on women's health, focusing on the Ayurvedic approach to menstruation, breast health, and how women move through the world. I wanted to explore the female body from a cosmic perspective, using Ayurvedic principles to explain all the physical, psychological, and energetic health aspects. This book was challenging to write but fulfilling.

My Writing Workflow

I try to shut down other work when writing a book, allowing myself to enter a creative space. The researching, writing, and crafting process of a book excites me, and I have learned with each book I have written. I start with a table of contents and adjust as I go, constantly refining the direction. Research and comparison with other books help me pinpoint what is missing and what I can offer that others have not.

Managing Time and Work Balance

Writing a book takes time and energy, so I plan it carefully. It is hard for me, as stepping away from my regular work means a loss of income.

Starting Your Writing Journey

For those beginning the writing process, I recommend starting with smaller projects, like writing articles or essays, as they can eventually become part of your book. You can publish your projects in blogs, magazines, or platforms like Substack. I also suggest creating a mock proposal or table of contents to clarify your vision for the book. Remember that you do not have to have everything mapped out from the start. Just get started!

Finding Your Ideal Writing Rhythm

Everyone has a different writing flow. I work best with large blocks of time, usually five-hour windows during the day. I never work past 5 p.m. because it can affect my ability to relax. The key is experimenting to find what works best for you.

Writing in Flexible Environments

Writing does not have to happen in a specific space or time. I encourage writers to share their work-in-progress through blogs, social media, or newsletters. That keeps you motivated and on track, helping you to move forward with your book.

Links and Resources:

Ayurvedic Living Community Membership

Spring Cleanse: https://ayurvedicliving.institute/kitchari-cleanse-ayurveda-spring

Connect with Kate: https://www.healwithkate.org

Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership

14: Unlocking the Power of Edible Skincare: An Ayurvedic Approach with Sonia Lloyd

Wed, 20 Nov 2024 03:00:00 -0400

I am excited to have Sonia Lloyd, the founder of Rasasara Skin Food, on the show with me today.

Sonia founded her skincare company in Australia twenty years ago. She developed an interest in compounding skincare products after struggling with ultra-sensitive skin. Following the Ayurvedic model, she created a line specifically tailored for vata, pitta, and kapha skin types.

In our discussion today, Sonia shares her experience as a skincare consultant and dives into how her products get made. She reveals how our skin reflects our diet and lifestyle and explains how the qualities of vata, pitta, and kapha within the body show up in our skin. We also explore ways to recognize what is happening in our skin and how to care for it.

You will not want to miss this epic conversation with Sonia Lloyd of Rasasara Skin Food. Join us!

Her Journey

Sonia has been a part of the organic skincare business for 20 years, motivated by her passion for Ayurveda and a desire to eliminate the excessive fragrances in existing products. Apart from the Ayurvedic skincare products she found at local Indian grocery stores, she often encountered products laden with artificial scents that aggravated her sensitivity. That led her to discover that if a product is inedible, we should not use it on the skin. That prompted her to create Rasasara, a brand focusing on edible skincare, minimal packaging, and aesthetically pleasing design.

Product Philosophy and Skin Types

Sonia bases her products on Ayurvedicdoshas, targeting different skin qualities. The packaging clearly labels products for Vata, Pitta, and Kapha skin types, and the Rasasara website features a skincare quiz to help identify skin types. Sonia highlights the importance of understanding your skin type to achieve better results but reassures customers that even using the wrong product is still more beneficial than conventional options.

Understanding Doshas and Their Impact on Skincare

The qualities of the three doshas:

Vata: Fine and dry skin, prone to roughness and coldness. Vata products use heavier oils like black sesame to nourish and hydrate.
Pitta: Typically sensitive skin with oiliness in the T-zone. Pitta skin often shows signs of heat and redness, so Sonia uses cooling ingredients such as rose and sandalwood for this skin type.
Kapha: Kapha is often associated with thicker, more resilient skin that can be oily and congested. Kapha products detoxify and stimulate the skin using lighter oils.

People often have a mix of dosha qualities. Sonia recommends focusing on imbalances rather than fitting strictly into one category.

Recommended Skincare Routines

Pitta skin can be easily irritated. Start with a warm compress, use a floral mist, and end with a carefully selected oil for Pitta imbalances. The key is to avoid friction and inflammation while promoting healing and balance in the skin.

Understanding Aging and Skin Health

By prioritizing what we put on our skin and inside our bodies, we can dramatically reduce the visible signs of aging. Using products free from toxins allows our bodies to focus on building new tissue instead of expelling harmful substances. Many mainstream skincare products contain synthetic ingredients that act as dumping grounds for chemical byproducts, contributing to skin issues.

Nourishing the Skin

Skincare is nourishment for the skin. Using pure, natural ingredients means the skin can repair itself rather than battling against chemicals. The increasing awareness of the skin microbiome highlights the importance of using non-toxic ingredients. Harmful substances are still prevalent in many products, which is a challenge, especially for children.

Body Oil Massages

For individuals with dry skin, Sonia suggests regular oil massages. Oiling the body can help overcome overall dryness and improve skin health. The practice can be conveniently done in the shower, as the warm water allows oils to penetrate the skin, enhancing their effectiveness.

Incorporating Compresses into Skincare Routine

Sonia highlights the benefits of warm compresses in skincare routines. Repeatedly applying a warm, damp cloth can improve circulation and relaxation, making it an essential practice for better skin health.

Lifestyle and Diet Influence on Skin Health

Sonia explains that lifestyle choices, particularly diet, can affect skin conditions like eczema and psoriasis. For example, consuming black coffee on an empty stomach can exacerbate inflammation and skin irritations. Adjusting your dietary habits and recognizing the link between internal health and external appearance is crucial for achieving healthy skin.

Links and Resources:

Ayurvedic Living Community Membership

Meet the Rasasara Founder, Sonia Lloyd

Skin-type Test

Find Rasasara in the US

Spring Cleanse: https://ayurvedicliving.institute/kitchari-cleanse-ayurveda-spring

Connect with Kate: https://www.healwithkate.org

Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership

13: Exercising the Ayurvedic Way as We Age

Wed, 06 Nov 2024 03:00:00 -0400

We are talking about exercise today.

In this episode, I answer some of the many questions I receive about the best kinds of exercise, how much you need, and how to adapt it as you age. We explore the Ayurvedic approach to exercising and the aspects of your unique makeup that are essential to consider before starting a movement routine. I also share very openly about my journey and experiments over the last decades as an active person beginning to notice some signs of aging.

Exercise in Ayurveda

In Ayurveda, exercise is about harmonizing the mind and body, promoting joy and purpose in movement while adhering to the principle of moderation. It is vital for maintaining balance in the body, especially as we transition into the Vata stage of life. Weight-bearing exercises strengthen Mamsa (muscle tissue) and support physical stability. Regular exercise helps preserve the Dhatus (tissue layers), enhancing mobility and maintaining bone density. A balanced exercise routine should include strength training and mobility work.

Elemental Body Types

Vata Types tend to experience lightness, dryness, and coldness. They often do not require extensive exercise and benefit from gentle activities like Tai Chi, as their sensitive nervous systems may become fatigued with excessive exertion.
Pitta Types possess a fiery element and generally thrive on exercise. They usually prefer colder environments and should be cautious about overheating when exercising. Balanced routines are ideal for them to prevent burnout.
Kapha Types are heavier and benefit significantly from vigorous exercise, as it rids the body of excess water and increases vitality. Regular movement is crucial for this group to prevent mental and physical stagnation.

Seasonal Considerations for Exercise

Winter is a time for increased activity to combat the cold, which can constrict bodily functions. Exercising in the cold helps invigorate the body.
Spring encourages movement to detoxify the body after the winter heaviness, making it a good time for cleansing activities.
Summer The warm weather decreases the need for structured exercise, as our circulation is already active. Swimming or biking are ideal during this season.
Fall is a transitional period. We may need to be more mindful of our joints and reduce the intensity of our workouts until we acclimate to the cooler temperatures.

Individualized Fitness Goals

Athletes and those with specific fitness aspirations should tailor their routines to their unique needs and seasonal changes. Balancing vigorous activities with adequate rest and nutrition is essential for avoiding injuries and making sustainable progress toward fitness goals.

Movement with Age

As we age, exercise shifts from a casual activity to a crucial requirement for staying mobile in daily life. Regular movement and weight-bearing exercises are essential for maintaining strength and flexibility as we age since muscle mass naturally decreases after 50.

Recognizing Declines in Strength

Monitoring your strength is vital for spotting potential issues early. Strength training and focusing on upper body strength can help with physical tasks and improve your well-being as you age.

Finding Balance in Exercise

Ayurveda promotes balance in physical activity. Balanced exercise routines should focus on burning calories, building strength and flexibility, and enhancing mobility.

Joy in Movement

Movement can be joyful, especially when it is pain-free. Our mental well-being is crucial, and physical activity can alleviate mental stagnation. Incorporating outdoor activities with yoga and flow-based practices allows for diverse movements to enhance our happiness and health.

The Timing of Exercise

Ayurveda also considers the timing of exercise throughout the day. Morning workouts are optimal for circulation and detoxification. Exercising on an empty stomach can enhance detox benefits, but those with fast metabolisms may need a light snack. Evening exercise can also be beneficial, but we should be mindful of meal timing to ensure proper digestion and recovery.

Embracing Variety and Personalization in Exercise

Consider your age and body type when choosing an exercise routine. As the elements shift over time, we need to recognize that the type and amount of exercise we need may change.

Links and Resources:

Ayurvedic Living Community Membership

Intro to Ayurveda Course

Seasonal Movement Practice Bundle

Lunar Yoga Ritual

Spring Cleanse: https://ayurvedicliving.institute/kitchari-cleanse-ayurveda-spring

Connect with Kate: https://www.healwithkate.org

Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership

12: Embrace the Ayurvedic Path: From Conception to Postpartum Healing

Wed, 23 Oct 2024 04:00:00 -0300

I am excited to welcome DhyanaMasla as my guest on the podcast today.

Dhyana is the author of Ayurveda Mama, a book about conception, pregnancy, and postpartum care. She grew up in a community deeply rooted in Yoga and Ayurveda, which you can sense through her spirit-based worldview and how she values parenthood.

In this episode, we dive into her spirit-centered perspective, going beyond diet and recipes to explore how we can nourish ourselves through the transitions we experience in life.

Join us for a truly inspiring, insightful, and captivating conversation with DhyanaMasla.

Links and Resources:

Ayurvedic Living Community Membership

Website: www.ayurvedahealthretreat.com

Ayurveda Health Retreat

Shout out to Soul Space, our online community focused on yoga, Ayurveda, and joy-filled living.

Spring Cleanse: https://ayurvedicliving.institute/kitchari-cleanse-ayurveda-spring

Connect with Kate: https://www.healwithkate.org

Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership

11: The Best Practices for a Gentle Seasonal Cleanse: Nourish Your Body Naturally

Wed, 09 Oct 2024 04:00:00 -0300

We are talking about seasonal cleansing today.

In Ayurveda, practicing seasonal cleansing is essential for maintaining balance within the body throughout the year. In this episode, we break down what the cleanse entails, how it works, how to do it, and when to avoid it. You will also learn to make kitchari, the go-to dish for Ayurvedic cleanses.

Links and Resources:

Ayurvedic Living Community Membership

If you have any questions, please email us at hello@ayurvedicliving.institute

Spring Cleanse: https://ayurvedicliving.institute/kitchari-cleanse-ayurveda-spring

Connect with Kate: https://www.healwithkate.org

Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership

10: The Greatest Insights into Hormonal Balance and Women’s Health

Wed, 25 Sep 2024 04:00:00 -0300

I am delighted to have Dr. Claudia Welch joining me as my guest on the podcast today.

Shifting Focus on Women's Health

The conversation on women's health initially focused on external factors. However, there is currently more awareness of the importance of internal nourishment and rest. Rest and nourishment are crucial for maintaining balance with all the external distractions that draw our attention outward. Nurturing inner stability creates ripples of positivity, much like the various cycles of nature.

Inner Attention Versus External Focus

We need to focus on our internal motivations rather than our external actions. While actions like cooking or caregiving may seem nourishing, the internal mindset driving those actions is what truly matters. In Ayurveda, nurturing our inner world is essential as it helps reduce the impact of fears and external seductions, allowing for more balanced and grounded lives.

Shifting Interests in Health

Over time, there has been a shift from focusing on the biological details of health, like hormones, to a broader view of how people live their lives. According to Eastern philosophy, health imbalances stem from internal belief systems, fears, and seductions. That is why we need to address the root causes of those imbalances rather than focusing on biological symptoms for lasting health.

Hormone Management: HRT vs. Bioidentical Hormones

Claudia emphasizes the benefits of bioidentical hormones over traditional hormone replacement therapy (HRT), explaining that while lifestyle, diet, and herbal remedies can help with menopausal symptoms like hot flashes and insomnia, they may not offer immediate relief for those with a history of poor health habits. Even though those symptoms are not life-threatening, the stress they cause can have long-term health impacts. If bioidentical hormones are inaccessible, HRT might be an acceptable alternative despite the associated risks.

The Uncertainty of Medical Science

Claudia is skeptical about overly confident medical opinions and encourages everyone to be cautious and self-aware when using hormone therapy. In the decades she spent studying hormones, she learned that there is no one-size-fits-all solution.

Stress and Hormonal Imbalance in Midlife

Stress, especially during midlife, significantly impacts our hormonal balance. The emotional challenges many women face in their late 40s and 50s, like the fear of aging and death, can amplify stress. The demands of caring for children and aging parents often worsen these hormonal imbalances.

Confronting the Fear of Death

Reflecting on a personal experience in India, Claudia once believed she did not fear death. However, she felt afraid when she faced the possibility of dying from hepatitis. She feels it is essential for us to intentionally engage with the concept of death as a natural part of life.

The Practice of Dying Daily

Claudia has come to embrace the idea of dying daily, a practice from various spiritual traditions. That means we need to let go of our professional, personal, or emotional attachments if we want to learn about the impermanence of life. By surrendering to that process, we can reduce our fear of death while supporting our hormonal health.

Embracing Loss and Personal Transformation

Letting go means accepting that we cannot control everything. As we age, we must make peace with the inevitable losses we will face. Even though the void our losses leave can feel overwhelming, it ultimately leads to transformation and growth.

Menopause Support and Facing Mortality

Claudia created the Menopause Chronicles, a community to support one another and share experiences for women navigating menopause. She is also excited to offer a course on death and dying this October to help people approach mortality with peace and acceptance.

Links and Resources:

Ayurvedic Living Community Membership

Dr. Welch’s Website

Book: Balance Your Hormones, Balance Your Life

Course: Part I: Hormonal Balance & Stagnation

Menopause Chronicles

Satsangam's Vedic Threads

Death & Dying Course (Coming October 19)

Spring Cleanse: https://ayurvedicliving.institute/kitchari-cleanse-ayurveda-spring

Connect with Kate: https://www.healwithkate.org

Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership

09: Ayurveda Meets AI: Simplifying Wellness & Business with Julia Geer

Wed, 11 Sep 2024 04:00:00 -0300

I am delighted to have Julia Geer joining me on the podcast today.

Julia is my AI teacher. We met when she was a student at one of the Ayurveda schools where I teach, and now she offers a program to help solopreneurs like me, especially those in the wellness space, automate their businesses using AI.

As the founder of The Gear Shift, Julia blends cutting-edge AI with ancient wellness practices shaped by her 20 years of experience in healthcare, where she helped commercialize the first FDA-approved AI technology for clinical use. She is also a certified yoga therapist, Ayurvedic health counselor, and mindfulness meditation teacher.

With her holistic approach to business and personal growth, Julia makes the journey into AI surprisingly relevant to everyday tasks like cooking. In this episode, she explains how to use tools like ChatGPT and other AI engines to simplify meal planning. She even teaches us how to Ayurveda-size meals and tailor recipes to fit the season or your body type. While we also touch on AI ethics, we focus on practical and hands-on tips.

This episode is full of surprises, and I know you will love it!

Links and Resources:

Ayurvedic Living Community Membership

Amplify with AI

Spring Cleanse: https://ayurvedicliving.institute/kitchari-cleanse-ayurveda-spring

Connect with Kate: https://www.healwithkate.org

Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership

08: Ayurveda and Mind 2

Wed, 28 Aug 2024 04:00:00 -0300

Conversations about the mind can sometimes feel oppressive or daunting, especially as we begin exploring what goes on there.

The mind is a system mostly comprised of space, filled with various elements, some good and others not. Creating positive space around you in simple and enjoyable ways will also uplift your internal spaces.

So, today, in the second part of our series on Ayurveda and the mind, we focus on ways to cultivate good space. Stay tuned for practical ideas to enhance your surroundings and inner world.

Links and Resources:

Ayurvedic Living Community Membership

Spring Cleanse: https://ayurvedicliving.institute/kitchari-cleanse-ayurveda-spring

Connect with Kate: https://www.healwithkate.org

Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership

07: Ayurveda and the Mind 1: Anxiety and Depression

Wed, 14 Aug 2024 04:00:00 -0300

Today, I address your questions about anxiety and depression.

I am excited to explore this important and extensive topic, as Ayurveda offers a nuanced and refined perspective on mental wellness.

In this discussion, I share practical and helpful strategies to guide you in considering and managing the mental landscape. You will definitely not want to miss it, so stay tuned for more!

Links and Resources:

Ayurvedic Living Community Membership

Spring Cleanse: https://ayurvedicliving.institute/kitchari-cleanse-ayurveda-spring

Connect with Kate: https://www.healwithkate.org

Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership

06: From Monastery to Modern Life: Rich Ray’s Journey of Yoga, Meditation, and Love

Wed, 31 Jul 2024 04:00:00 -0300

Today, I am delighted to have Rich Ray, my partner of 11 years, joining me as a guest on the podcast.

Rich and I had our first proper conversation at a yoga party, even though we had known each other for several years through the yoga community. Rich shared that he had spent four years living in a monastery about a decade earlier. That piqued my interest and made me want to know him better.

Stay tuned to hear his fascinating story and learn about the benefits of yoga and meditation.

Links and Resources:

Ayurvedic Living Community Membership

Connect with Rich Ray:

On his website

On Instagram

The RayBeam Podcast

Rich's teacher is Cheri Huber at Living Compassion

Spring Cleanse: https://ayurvedicliving.institute/kitchari-cleanse-ayurveda-spring

Connect with Kate: https://www.healwithkate.org

Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership

05: Circadian Rhythms for Balanced Mood, Sleep, and Digestion

Wed, 17 Jul 2024 04:00:00 -0300

Today, we are diving into circadian rhythms.

Did you know that establishing a consistent daily rhythm can enhance your mood, sleep, digestion, and almost every aspect of your well-being?

Striving for a healthy daily rhythm is not just a scientific endeavor. It is also a magical and mysterious experience governed by the celestial movements of cosmic entities like the sun and moon.

Stay tuned to learn how aligning your daily rhythms with the cosmos can transform your life.

Spring Cleanse: https://ayurvedicliving.institute/kitchari-cleanse-ayurveda-spring

Connect with Kate: https://www.healwithkate.org

Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership

04: Gut Health 101: Kate Talks Toxins

Wed, 03 Jul 2024 04:00:00 -0300

In this episode, Ayurvedic practitioner Kate O'Donnell dives into the pivotal role of digestion in overall health. She explains how, according to Ayurveda, all diseases originate in the gut due to toxins, or "ama," formed from poorly digested food. Kate highlights the importance of a strong digestive fire, or "agni," to prevent toxin buildup and ensure proper nourishment. She offers practical tips on avoiding cold foods, overeating, and snacking between meals. Additionally, she touches on the impact of stress and emotional eating on digestion. Kate encourages mindful eating habits and meal spacing to support optimal digestive health.

Spring Cleanse: https://ayurvedicliving.institute/kitchari-cleanse-ayurveda-spring

Connect with Kate: https://www.healwithkate.org

Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership

03: Yoga for Women with Emma Balnaves

Fri, 21 Jun 2024 04:00:00 -0300

In this podcast episode, Kate chats with Emma Balnaves about Shadow Yoga, a unique method developed by the guest's husband, Shandor. The conversation delves into how Shadow Yoga supports women's health through life stages like puberty, pregnancy, and menopause. Emma highlights the importance of harnessing female energy and adapting practices to support the body and mind during transitions, especially perimenopause. They also discuss seasonal eating and a calming evening routine focused on grounding the mind. Kate and Emma share a friendly and insightful dialogue, promising future discussions to explore more questions from listeners.

Spring Cleanse: https://ayurvedicliving.institute/kitchari-cleanse-ayurveda-spring

Connect with Kate: https://www.healwithkate.org

Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership

02: Hormone Health Through Ayurveda

Thu, 20 Jun 2024 04:00:00 -0300

In this episode, Kate O'Donnell, an expert in Ayurveda, delves into the Ayurvedic perspective on hormones and how to achieve balance through lifestyle and dietary changes. She explains that while Ayurveda doesn't specifically name hormones, it provides a framework to understand their qualities. Kate introduces the concept of balancing sex hormones (cool and moist) with stress hormones (hot and active) to maintain overall health. She emphasizes the importance of incorporating cooling, moistening activities and foods, managing stress, and prioritizing self-care to achieve hormonal harmony. Kate's insights offer a holistic, approachable way to enhance well-being through ancient Ayurvedic principles.

Spring Cleanse: https://ayurvedicliving.institute/kitchari-cleanse-ayurveda-spring

Connect with Kate: https://www.healwithkate.org

Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership

01: Intro to Ayurveda and Why Your Dosha Doesn’t Matter So Much

Tue, 18 Jun 2024 04:00:00 -0300

In this podcast episode, Kate O'Donnell, an expert in Ayurveda, delves into the fundamentals of this traditional Indian healing system. Kate explains the importance of understanding the four aspects of life: the physical body, the mental field, the senses, and the soul. Kate also discusses the role of the five elements (earth, water, fire, air, and space) and the three doshas (vata, pitta, kapha) in maintaining bodily balance. Emphasizing the impact of seasonal changes on health, they offer practical dietary and lifestyle adjustments to address imbalances. The episode underscores the individualized nature of Ayurveda and its holistic approach to wellness.

Spring Cleanse: https://ayurvedicliving.institute/kitchari-cleanse-ayurveda-spring

Connect with Kate: https://www.healwithkate.org

Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership